Chicken, eggplant and capsicum bake with cauliflower mash

Serves: 4

Time to make: 40 mins

Ingredients

500g chicken breast fillets
spray oil
1 portion reserved tomato and eggplantaubergineX sauce (from Day 2 recipe, see tips)
¼ teaspoon dried chilli flakes
1 teaspoon red wine vinegar
80g roasted red capsicum, drained, sliced
2 medium-sized (250g) desiree potatoes, peeled, chopped
1 medium-sized head cauliflower, trimmed, cut in florets
2 tablespoons skim milk
2 tablespoons flat-leaf parsley, to garnish
2 cups steamed green beans, to serve

Instructions

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1 Preheat oven to 160°C. Slice chicken fillets horizontally through the centre to make 4 thin fillets. Set a large, non-stick frying pan over a high heat and spray with oil. Add chicken to pan and cook for 2 minutes per side or until golden. Transfer chicken to a large baking dish.

2 Place reserved Tomato and eggplant sauce, chilli flakes, vinegar and capsicum in a large bowl. Stir to combine. Spoon tomato mixture evenly over cooked chicken in dish. Place dish in oven to bake for 20 minutes or until tomato mixture thickens and chicken is cooked through.

3 Meanwhile, place potatoes and cauliflower in a large saucepan of cold water. Bring to boil then reduce heat and simmer for 15 minutes or until vegetables are tender. Drain vegetables well and return to saucepan. Add trim milk to pan and mash until smooth.

4 Halve chicken fillets crossways. Divide chicken and cauliflower mash among serving plates. Spoon tomato mixture over chicken and scatter with parsley.

5 Serve with cauliflower mash with green beans.

HFG tip

This recipe is part of our 7 days, 7 dinners feature – make dinners for a week easily, including ‘make ahead’ components to be used in other dishes.

Day 1: Chicken, lentil and kumara curry

Day 2: Meatballs in tomato and eggplant sauce with couscous

Day 3: Roasted pumpkin soup with hazelnut and parmesan toasts

Day 4: Fish stir-fry with broccoli and ginger

Day 5: Roasted pumpkin, leek and mushroom cannelloni

Day 6: Chicken, eggplant and capsicum bake with cauliflower mash (above)

Day 7: Spiced pilaf with meatballs, currants and baby spinach

Nutrition Info (per serve)

Calories 333 cal

Kilojoules 1390 kJ

Protein 37 g

Total fat 8 g

Saturated fat 1 g

Carbohydrates 25 g

Sugar 14 g

Dietary fibre 9 g

Sodium 120 mg

Calcium 150 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.