Ricotta-stuffed chicken tray bake

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Weeknight dinner doesn’t come easier than a tray bake. Simply stuff chicken breasts, pop in the oven surrounded by vege for a healthy midweek meal.

Serves: 4

Time to make: 40 mins

Ingredients

Preheat oven to 180°C. Line a large baking tray with baking paper. Place 1 chicken fillet between 2 sheets of baking paper. Gently pound it with a rolling pin until about 1cm thick. Repeat with remaining chicken.
In a medium bowl, combine spinach, ricotta, parmesan and chilli flakes. Season with cracked black pepper. Place 1/4 of the ricotta mixture along the centre of each piece of chicken. Roll up the chicken to enclose the filling. Secure with a string or toothpick.
Spray a large non-stick frying pan with oil and place over high heat. Cook the chicken, carefully turning, for 2–3 minutes, or until golden. Transfer to the prepared tray. Add courgette, tomatoes, olives and zest. Lightly spray with olive oil. Bake for 15 minutes, or until chicken is cooked through and vegetables are tender.
Serve with steamed couscous and wilted spinach.

Make it gluten free: Use gluten-free couscous.

You can use fresh or canned cherry tomatoes if you can’t find truss cherry tomatoes.

If you can’t find wholemeal couscous, just use regular couscous.

Calories 414cal

Kilojoules 1730kJ

Protein 40g

Total fat 17g

–Saturated fat 6g

Carbohydrates 25g

–Sugars 4g

Dietary fibre 6g

Sodium 440mg

Calcium 210mg

Iron 6mg

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.

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