Chicken and vegetable bake
– Chris Koch
(SHORTCUT, FRESH, TASTY, HEALTHY)
Growing up on a farm, Chris ate mainly rice, meat and potatoes. Later when he lived in London he was often broke and had to eat what was available and learnt to eat more vegetables. Back in South Africa he decided one evening to make a dish with all the vegetables he’d eaten while he was away.
For velvety, light mashed potatoes, stir the potatoes with a whisk
SERVES 4 Preparation time: 20 min Cooking time: 60 min
variety of fresh vegetables such as carrots, onions (white and/or red), peppers, tomatoes, butternut, mushrooms, green beans and baby marrows (enough to serve 4)
seasoning such as garlic flakes, salt, chicken spice mix, rosemary-and-olive salt, and garlic-and-herb salt to taste 30 ml (2 T) olive oil 125 ml (½ c) water (optional) 4 chicken breast fillets 1 packet instant sauce for the chicken mashed potatoes or jasmine rice and salad to serve
Preheat the oven to 180-190 °C. Grease a large, flat ovenproof dish. 1 Slice the vegetables, add the seasoning to taste and drizzle the olive oil over. 2 Shake to coat all the vegetables well. 3 Arrange the vegetables in the prepared dish, add 125 ml (½ c) water if you like and cover with aluminium foil or a lid. 4 Bake for 40-45 minutes. 5 Cut the chicken fillets into 2-cm cubes and season like the vegetables. 6 Add the chicken to the vegetables, prepare the sauce according to the package instructions and pour over. Bake for a further 20 minutes, covered or uncovered. 7 Serve with mashed potatoes or jasmine rice and salad.