Contact Us
07778 218009
 

Recipe Of The Week - Griddled Chicken Or Fish With Ratatouille

05.05.2015

This recipe is flexible with what you have to hand and also what you fancy. Griddled chicken or any fillet of fish works well with this dish. Perhaps you can make 2 or 3 times the amount of ratatouille as it can be eaten with your lunch or dinner for the next couple of days, saving you time, particularly if you know you have a busy week ahead. Delicious and satisfying - this dish really hits the spot.

 

 

Ingredients

  • 2 large aubergines
  • 3 medium courgettes
  • 2 medium onions
  • 2 green peppers
  • 1 tin (400g) chopped tomatoes
  • 2 cloves garlic, crushed
  • 4 tbsp olive oil
  • 1 tbsp roughly torn fresh basil
  • ½ tsp freshly groud black pepper
  • ½ tsp salt
  • 4 chicken breasts/salmon steaks/cod fillets or any other fish you have to hand

Serves 4

 

Method

  1. Slice the aubergines into roughly 1-inch slices, then slice these pieces in half
  2. Slice the courgettes into approximately 1-inch slices
  3. Put the aubergines and courgettes into a colander and sprinkle with the salt. Now put a saucer, or a similar sized plate on top of the veg and put a heavy item on top of the plate – this will help to draw any bitterness and excess moisture out of the veggies
  4. Deseed the peppers and chop into sliced, and roughly chop the onion also
  5. Gently fry the onions and garlic in the oil using a large saucepan for a good 10 minutes, then add the peppers
  6. Dry the pieces of courgette and aubergine roughly with a clean tea towel and add to the saucepan along with the basil, ground black pepper and canned tomatoes
  7. Stir once and leave to simmer for 30 minutes with the lid on
  8. Cook for a remaining 15 minutes with the lid off
  9. Prepare your meat or fish for cooking by adding herbs and spices or your choice. Griddle chicken for 5 minutes each side, salmon for approximately 4 minutes each side and cod for only 2-3 minutes on each side – so do this when appropriate according to your protein choice
  10. You can serve immediately or even the following day as it is just as delicious once it is cold

 

April was Alcohol Awareness Month – here is everything you need to know about booze!

Are you an emotional eater? Find out here.

If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request.



Back to Index



More from our blog

If you like this post you may also like to read




Signup to get our latest blog updates emailed to you



 
The Grange
Welford Road
Long Marston
Stratford upon Avon
Warwickshire
CV37 8RH

07778 218009


© 2018 The Healthy Employee


Web Development by Noisegate Media