This chicken dish ticks all the boxes; it’s fresh, healthy, low fat and low iodine! We tried this in a low iodine phase but we loved it so much, it’s become a family favourite! We love that it’s easy enough for a midweek supper but elegant enough for entertaining too!
2 skinless chicken breasts (about 150g each)
1 small red capsicum, seeded
2 garlic cloves
Large handful of fresh parsley
1 tablespoon olive oil
Pinch of chilli flakes (optional)
- Preheat oven to 200 C / 180C fan-forced. Put the chicken in a shallow ovenproof dish and season.
- Roughly chop the capscium and chop the garlic. Put in a food processor with the parsley and pulse a couple of times until coarsely chopped OR put capsicum, garlic and parsley in Thermomix and chop for 2-3 seconds on speed 7. Stir through the olive oil and season with black pepper. Spread the crust over the chicken breasts.
- Spoon two tablespoons of water into the base of the dish and roast the chicken breasts uncovered, for about 20-25 minutes.
- Serve with pasta, couscous, baby new potatoes and/or green veggies/salad.
Prep time: 10 minutes Cooking time: 20 minutes
TIP! If you’re eating low iodine, just use pepper to season. Sprinkle some chilli flakes or add some fresh chilli at stage 2 for an extra kick.
If you’re not eating low iodine, salt away and sprinkle some grated parmesan cheese on the breasts for a cheesy crust.