Eating plain chicken breast and brown rice can be hard work at the best of times. This ratatouille recipe brings some moisture to your mouth, is packed with micronutrients and just like all our dishes, is measured with net macros (vegetables included in the count) so you can actually eat sauce without damaging your nutritional accuracy. No sacrifice necessary!
Takes 25 minutes to cook, 25 minutes to cool down and 10 minutes to prepare.
Preps 4 of your weekly meals
-red onion 400g
-chicken breast 720g
-brown rice (uncooked) 240g
-olive oil 20ml
-chopped tomatoes (bag not tin) 200g
-fresh garlic 2 cloves
-dried thyme 2 tsp
-dried oregano 1 tsp
-course black pepper 1 tsp
-juice of 1 lemon
-apple cider vinegar 2 tsp
-turmeric powder ½ tsp
Macros of dish split into 4 equal parts (this recipe is for a high protein maintenance macro split contact us if you want to order it cooked, delivered and measured for bulking or cutting splits).
497 kcal | 13 (g) fat | 47 (g) carbs | 48 (g) protein
Method (how to make this taste good)
- Mix half your oil, black pepper, oregano, thyme and all your lemon juice into a bowl to make the marinade for your chicken.
- Add the chicken to the bowl and make sure the chicken is evenly coated (if you do this the night before the chicken will taste even better and more juicy).
- Get your chicken breast into a baking tray and seal the tray with tin foil. Stick it in the oven on a medium heat for around 25 minutes (every oven is different so check your chicken is cooked before you completely remove it from the oven)
- Meanwhile Chop your red onion into 2p size squares and place into a low heat large sauce pan, add your apple cider vinegar and put the lid on.
- Quickly chop up your peppers into 2p sized squares and add to the onions with 10 ml of water and put the lid back on to let them steam.
- Chop your aubergine into dice sized cubes, peel and slice your garlic. Add these to your onion and peppers but also add the rest of your herbs, the black pepper and the remaining oil. Lid back on.
- Slice your courgette into cross sections 4ml thick then add them and the chopped tomatoes. Put the lid back on and bring it up heat for 3 minutes then remove the lid.
- Get your brown rice and add 600ml of hot water to it, stirring in the turmeric. Get the rice on a high heat and cook until you can’t see the water anymore. Once you can’t see the water, turn the heat down to a simmer, put the lid on and leave for 5 more minutes. After 5minutes remember to turn the heat off but leave the lid on for another 10 minutes to let the rice steam.
- By the time you have done all the above (not including finished rice), your chicken should be cooked. You should take out the breasts and get them into the fridge to cool down (if you have a new fridge). Keep the liquid that has come out in the meat steaming process and add to the ratatouille (vegetable mix).
- Let the ratatouille mix reduce (get rid of the liquid in it) by turning up the heat high, keep your eye on it and give it a stir every few minutes to make sure the bottom isn’t burning. This will thicken the sauce, concentrate the flavour and ensure your rice doesn’t get too wet once prepped and left in the box.
- Once everything Is cooked, weight the totals for the rice, the chicken and the ratatouille. Divide these weights by 4 on a calculator and portion each to the gram to obtain the accurate macros stated above. We go rice in first, then ratatouille, then sliced chicken. We have a commercial kitchen that allows us to rapidly cool all our ingredients before we add to the tub. However, it would be fine for such a small batch to be cooled in the tub (just remember not to put the lid on until its cooled).