This 40-minute chicken recipe is a lovely, healthy, simple dish to prepare and cook. It’s a favourite in the Grinham household, and it was a big hit aboard “Rona II” on the eve of the Round The Island Race.
2 chicken breasts, skin off
1 red/white onion
1-2 courgettes (green & yellow, if you have them)
1 large leek
1 red/green/yellow pepper
1 stick of celery (optional)
1 large garlic clove, sliced
8 new potatoes, par-boiled
8 cherry tomatoes
1. Chop all the veg into good bite size chunks – don’t dice. Keep the potatoes and tomatoes whole.
2. Place the veg in a mixing bowl. Add a good splash of olive oil to coat the veg, but don’t soak it. Add some sea salt (Anglesey) and black pepper. Mix with your hands till all the veg is coated. Transfer to a small roasting tin.
3. Add chicken to the used bowl and wipe the breasts round to soak up the remaining oil and veg bits.
4. Remove chicken and place below the veg so that there is a single layer of veg on the bottom, then the chicken, and the rest of the vegetables on top. Normally I put the courgette and onion at the bottom and place the rest of the veg over the chicken to cover it. Try to get the tomatoes on the top so that they roast and burst. The juices then flow into the veg … yum.
5. Place on the centre shelf of a warmed oven at 180 degrees for 40 mins. Check that the breasts have cooked and the juices run clear. If not, return till ready.
To serve : 1 chicken breast each plus a good helping of veg and some of the juice. Remember portion control. Any spare veg can be used to fill a sandwich the next day.