This is a really hearty winter recipe, that is very filling, delicious and full of fibre and nutrients.

This recipe is a little high in fat, but if you trim the fat off the chicken, then it reduces the amount of fat in the recipe. It is relatively low in sodium (especially if you use your own chicken stock) and very high in fibre, making it a heart healthy recipe.

Nutrition rundown

• Excellent protein density as there’s nearly 43g protein per serve, making this highly supportive for muscle maintenance, satiety and metabolic health.
• Lean protein foundation with skinless organic chicken keeps saturated fat controlled while delivering complete amino acids.
• Healthy fat profile where most fat comes from extra virgin olive oil, rich in monounsaturated fats that support heart health.
• Moderate carbohydrate load as wild and brown rice provide complex carbohydrates for steady energy release rather than blood sugar spikes.
• Strong fibre contribution with almost 6g fibre per serve from vegetables and wholegrains, supports digestion and gut microbiome health.
• Naturally low in added sugars which come primarily from tomatoes and balsamic vinegar.
• Sensible sodium level due to using low-sodium home-made chicken stock.
• Rich in antioxidants like tomatoes (lycopene), basil, chilli and zucchini provide anti-inflammatory plant compounds.
• Micronutrient dense as it has a good source of vitamin C, potassium, B vitamins and protective phytonutrients.
• Mediterranean-style eating pattern includes lean protein, olive oil and abundant vegetables align with cardioprotective dietary models.

Ingredients

• 4 organic skinless chicken breasts fillets, cut in half
• 4 large organic vine-ripened tomatoes, chopped
• 1 red Spanish onion, chopped
• 400ml chicken stock
• 1/4 cup fresh basil
• 200g snow peas
• 4 zucchini, cut julienne
• 1/2 cup wild and brown rice
• 2-3 Tbsp balsamic vinegar
• 1 small fresh chilli, seeded and chopped finely
• 3 Tbsp extra virgin, cold pressed olive oil

Method

1. Heat 1 tablespoon of the olive oil in a large, cast iron casserole pan.
2. Cook onion over low heat, until it is soft (add a little stock if the onion starts sticking to the pan).
3. Add the vinegar, then add the garlic, chilli and tomatoes and cook uncovered on high heat, until the tomatoes are thick and pulpy.
4. Add the stock and bring to the boil.
5. Once it has boiled, reduce the heat and simmer gently, uncovered, until the sauce is reduced by about half and then season to taste with salt.
6. Brush the chicken with some olive oil and brown it in a large saucepan over high heat.
7. Add the browned chicken pieces to the tomato mixture.
8. Cook the tomato mixture, covered on low heat, for about 20 minutes, or until chicken is properly cooked.
9. Stir in the chopped basil.
10. Meanwhile, cook the wild and brown rice, uncovered in salted water for about 20 minutes or until cooked.
11. Drain the rice, stir in 2 tablespoons of olive oil and season with salt and pepper to taste.
12. Spoon rice into bowls. Add the tomato chicken mixture and serve with the snow peas and zucchini on the side.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.