One-pan lentil and olive chicken

Author: Liz Macri - Recipe Writer & Editor

Photographer: Steve Brown

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Try this delicious FODMAP-friendly recipe - garlic infused oil, olives and feta give you all the taste you need for the perfect warming meal.

Serves: 4

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

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1 tablespoon garlic-infused olive oil
8 chicken tenderloins
1 tablespoon no-added-salt tomato paste
400g can cherry tomatoes
¹⁄³ cup pitted olives, halved
150g roasted red capsicum, not in oil, sliced
400g can lentils, rinsed, drained (see HFG tip)
120g baby rocketarugulaX
80g feta
2 bunches broccolini, steamed, to serve

Instructions

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1 Heat oil in a large, non-stick frying pan with fitted lid over high heat. Add chicken and cook for 1–2 minutes each side or until golden. Transfer to a plate.

2 Reduce heat to medium. Add tomato paste to same pan, stirring for 30 seconds. Add tomatoes, olives, capsicum, lentils and half cup water, stirring to combine. Reduce heat to low and simmer for 2–3 minutes. Return chicken to pan, cover with lid and simmer for a further 5 minutes or until chicken is cooked through. Top with baby rocket.

3 Divide mixture among serving bowls. Crumble over feta and serve with broccolini.

HFG tip

Thoroughly rinsing lentils in water before cooking with them removes the compounds that can cause bloating.

Nutrition Info (per serve)

Calories 344cal

Kilojoules 1436kJ

Protein 40.1g

Total fat 11.9g

–Saturated fat 3.4g

Carbohydrates 15g

–Sugars 7.6g

Dietary fibre 8.2g

Sodium 499mg

Calcium 224mg

Iron 4.3mg

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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