Spicy Chicken with Vegetable Ragù

Marinated spicy chicken served alongside a thick, slow-cooked Mediterranean vegetable ragù with garlic, aubergine, courgette, and fresh herbs.

Healthy Chicken Dinner High Protein Low Fat Vegetable Ragù

Estimated Nutrition

Calories

618

kcal / serving

1236 kcal total

Carbs

23g

per serving

46 g total

Fat

21g

per serving

42 g total

Protein

79g

per serving

158 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

pinch

Sugar

CondimentsSauces

dash

Balsamic Vinegar

Fruits

piece

Lemon

Juice only

Meat

piece

Chicken

Breasts or thighs

NutsSeeds

clove

Garlic

Crushed

tsp

Paprika

Heaped

tsp

Cumin

Ground

pinch

tsp

To taste

Freshly ground, to taste

clove

Garlic

Crushed

sprig

Oregano

Leaves only, finely chopped

handful

Flat leaf Parsley

Chopped

OilsFats

Olive Oil

For griddling

Olive Oil

Vegetables

piece

Aubergine

Chopped

piece

Red Onion

Chopped

piece

Courgette

Chopped

piece

Red Pepper

Seeds removed, chopped

400

Chopped Tomato

Canned

Method

Mix the chicken with spices, garlic, and lemon juice in a bowl or bag and refrigerate for at least 3 hours.

Mix parsley and lemon zest in a bowl, stir into the vegetables, and serve with the chicken.

Stir in tomatoes, sugar, vinegar, and oregano and simmer for 20 minutes until thickened.

Add aubergine, onion, courgettes, and red pepper, then fry for 20 minutes until softened and slightly browned.

Heat olive oil in a wide pan and fry the garlic for one minute.

Heat a griddle pan, coat the chicken in olive oil, and cook for 15 to 20 minutes until juices run clear.