Roasted Chicken Provençal with ratatouille.
First of all, I thought ratatouille was just the name of a Pixar movie about a rat who dreams of becoming a gourmet chef in a 5-star French restaurant in New York City. It turns out that ratatouille is a vegetable dish made with onions, eggplant, zucchini, tomatoes and peppers stewed in oil that can be served hot or cold. And so starts today's Monday healthy recipe from one of my favorite resources “Healthy Gut, Flat Stomach” by Danielle Capalino, MSPH, RD.
This recipe uses all of the traditional ratatouille vegetables* and adds chicken to them. It’s easy, batchable, healthy and it tastes fabulous!!
Like most of my meals I create at home, I serve this up on top of a big base of greens such as power greens, spring mix, spinach, or any combination of greens you choose. Kale and arugula are tasty nutrition boosting additions also!
Thanks to Danielle Capalino www.daniellecapalino.com for the delicious recipe!
Here’s the recipe:
This recipe serves 2 but is easily doubled!!!
1 TBLSP plus ½ tsp olive oil
2 skinless, boneless chicken breasts, @ 6 oz
1 ½ C diced eggplant
1/3 C diced red bell pepper
½ C diced zucchini
2 TBLSP dried oregano
¼ C fresh tarragon, finely chopped **
3 TBLSP fresh rosemary, finely chopped
½ tsp coriander seeds
1 TBLSP unsalted butter
1 TBLSP buckwheat flour
Salt & freshly ground black pepper
Preheat oven to 275 degrees. Prepare a sheet pan by covering it with foil.
Heat 1 TBLSP of the olive oil in a large skillet over high heat, then add chicken breasts. Cook for 1 to 2 minutes, until slightly golden, then turn the chicken over, and cook for 1 to 2 minutes more on the other side. Remove the chicken from the pan, set aside on a plate, allowing it to cool to room temperature.
While the chicken is cooling, mix the diced vegetables, tarragon, rosemary, and coriander seeds together in a medium bowl. Set them aside.
Mix the butter and buckwheat flour together in a small bowl to create a paste. Spread the buckwheat flour/butter paste evenly over the chicken. Gently pat/press the vegetable mixture onto the chicken. The buckwheat flour/butter paste helps it stick! Set aside any leftover vegetable mixture.
Arrange the chicken and remaining vegetable mixture on the prepared sheet pan. Brush the remaining ½ tsp of olive oil over the extra vegetable mixture (I use an oil mister. It’s a lot easier!)
Place the pan in the oven and roast for 8 to 10 minutes, or until the chicken is cooked white throughout. (160 degrees internal temperature using a meat thermometer).
Transfer the chicken to individual serving plates. Mix the remaining vegetables and pan juices in a bowl and spoon over chicken.
*Traditional ratatouille also uses Chopped onions. Add 1/3 C chopped onions to your recipe if you’d like.
**I didn’t have fresh tarragon, so I substituted 1 tsp of dried tarragon.
Happy, healthy Monday to YOU❤️