Italian Spicy Roast Chicken

Friday, February 26, 2010

This dish is another great favourite that is on the table in no time, with very little prep. 

The great combination of chicken, roasted with garlic, tomatoes and peppers in italian seasoning, served on pasta is ideal to heat you up on a February evening!

When roasted, the tomatoes and peppers in this dish char and release a delicious sweetness that really adds to the flavour.

The following recipe makes makes two portions.

For the chicken
• 1 x 250g pack of cherry tomatoes. Washed and stems removed
• 4 medium cloves of garlic. Peeled and finely chopped
• 1 large or 2 medium red peppers. Washed, deseeded and roughly chopped into half inch squares
• 1 large or 2 medium green peppers. Washed, deseeded and roughly chopped into half inch squares
• ½ teaspoon of chili flakes (1 teaspoon if you like it spicy!)
• 3 teaspoons of olive oil
• 1 teaspoon of Italian seasoning
• 2 sprays of Fry Light One Cal Spray Oil
• 2 medium chicken breasts. Skin removed and trimmed of any visible fat
• A good twist of black pepper
• A little salt (sea salt if you have it)
• Small bunch of parsely for garnish. Finely chopped

For the Pasta
• 2 pints of boiling water
• 1 vegetable or chicken stock cube. Crumbled.
• ½ teaspoon salt (Or better still low sodium salt)
• 120g whole wheat spaghetti or linguini

Method for the chicken
  1. Turn the oven to 200°C.
  2. In a large bowl, add the whole cherry tomatoes, chopped garlic, peppers, chili flakes, oil, Italian seasoning and mix well to combine.
  3. Line a baking tray with tin foil and add the sprays of spray oil. Place the chicken breasts on the tray. Space them out to leave enough room around the chicken for the veg.
  4. Next, arrange the tomatoes and peppers around the chicken, in one layer. Try to space the tomatoes and peppers around evenly.
  5. Add a good twist of black pepper and a little salt over the chicken and veg then bake in the oven for 30-35 minutes (adjust accordingly for fan assisted ovens) until the chicken is cooked and the vegetables have broken down and are charred.
Method for the pasta
  1. When the chicken has approximately 15 minutes to go, get the pasta on. Add 2 pints of boiling water to a large sauce pan and bring back to the boil over a high heat.
  2. When the water is bubbling, add the stock cube and salt and stir to make sure it's fully dissolved.
  3. Add the pasta and stir to ensure it doesn't stick to the bottom of the pan. Bring the pot back to the boil again. Then reduce the heat to medium.
  4. Drain the pasta into a colander and shake to remove excess water.
Method to complete the dish
  1. Divide the pasta into two bowls, place the chicken breast on top of the pasta. Arrange the roasted veg around the chicken and pour the roasting juices over. Garnish with the parsley and serve.

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