Chicken Breasts with Tomatoes and Rice (Serves 4-5) Ingredients: 5 chicken breasts 1 red pepper 1 small onion 4 garlic cloves Canned diced tomatoes Basil 1 cup of feta cheese Olive oil Method:
Preheat oven to 200⁰ Finely chop onions, red pepper and garlic and add to a pan. Drizzle about 1 tablespoon of olive oil and sauté the onions, red pepper and garlic on medium low heat until translucent.
Add the tomatoes to the pan and turn up heat the medium high. Stir and let simmer for 5-10 mins.
Season the chicken breasts with basil, salt and pepper to taste and add to the pan along with the tomatoes, onions and garlic. Bake for 18-20 minutes.
Then, remove from the oven and put the hob on high. Now, crumble the feta cheese and sprinkle over. Leave on the hob until the cheese has melted.
Add brown rice of choice, follow instructions on packet.
Macros: Per serving (without rice) 194 kcal 5g fat 6.5g carbs 2.5g sugars 27.5g protein