Ingredients

  • 1.5 tbsp olive oil
  • 2 tsp garlic puree
  • 2 tsp freshly grated root ginger
  • 400 g tin chopped tomatoes
  • 1 tbsp black treacle
  • 2 tbsp balsamic vinegar
  • 1 large red pepper, deseeded and diced
  • 1 large courgette, finely diced
  • 200 g frozen broad beans, blanched in boiling water for 1 minute then drained and podded
  • 325 g tin naturally sweet sweetcorn, drained
  • 2 tbsp chopped fresh basil or parsley
  • 2 x 400g pack mini chicken fillets

Method

  1. 1

    Heat ½ tbsp of the olive oil in a small pan over a medium heat. Add the garlic and ginger and fry for 1-2 minutes, then add the tomatoes, treacle and vinegar and simmer for 10 minutes, stirring occasionally, until thickened.

  2. 2

    Meanwhile, cook the succotash. Heat ½ tbsp of the oil in a large frying pan over a medium heat and fry the pepper and courgette for 2 minutes. Add the broad beans and sweetcorn and cook for a further 3-4 minutes, stirring, until heated through. Stir in the basil or parsley and season with freshly ground black pepper. Keep warm.

  3. 3

    Finally, heat a large cast-iron griddle pan over a high heat. Brush the chicken fillets with the remaining oil and cook in the hot pan for 2-3 minutes per side, until seared and cooked through, turning once.

  4. 4

    Serve the chicken with the smoky sauce and the succotash on the side.

Nutritional Details

Each serving provides
  • Energy 1779kj 425kcal 21%
  • Fat 8.7g 12%
  • Saturates 1.5g 8%
  • Sugars 16.3g 18%
  • Salt 0.5g 8%

% of the Reference Intakes

Typical values per 100g: Energy 402kj/96kcal

Each serving provides

26.1g carbohydrate 8.4g fibre 56.6g protein

 
Show us how you cook it!
Back to top