Speedy cherry tomatoes and chicken
This dish contains two kinds of tomatoes for added taste and health benefits. Tomatoes are very rich in anti-oxidants, particularly beta-carotene and lycopene. They also contain a high concentration of vitamins C and E. It’s important to note that this dish contains sun-dried tomatoes. These days some processed tomatoes can contain more lycopene than fresh ones, so don’t be put off by tinned, sundried or tomato sauces – they will still give you all the healthy benefits that you deserve!
Ingredients
4 skinless chicken breast fillets, cut into 1 inch cubes 1 onion, finely chopped 12 sun dried tomatoes, halved 2 cloves garlic, peeled and crushed 20 cherry tomatoes 175g short grain brown rice (cooked as per packet instructions) 2 tbsp olive oil juice of half a lemon 1 tbsp green pesto 400ml low fat creme fraiche Fresh basil to serve
Method
To get ready to cook the rice, in a large, lidded saucepan, bring a pan of water to the boil and add 1 tablespoon of olive oil and the juice of half a lemon. Add the rice and cook as per the packet instructions.
Meanwhile, in a large, non-stick frying pan, add the other tablespoon of olive oil and the chicken. Over a medium heat, brown the chicken on all sides, cooking for about 4 minutes.
Next add the garlic, onion, pesto, both types oftomatoes and stirring continuously, cook through for about 5 minutes until the tomatoes start to soften and the chicken continues to cook through
Check that the chicken is cooked through by cutting one of the chunks in half, then add the crème fraiche and stir through. Seasonwith freshly ground black pepper.
Serve immediately with the cooked rice and some fresh basil leaves
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