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One-Pan Caprese Salad

Dinner Lunch

You’ll have the dinner cooked and washing up done in no time with this quick and easy one pan dinner.

15 mins
8 ingredients
$5 / person
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One-Pan Caprese Salad

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 2 tablespoons olive oil
  • 2 large (about 700 grams) chicken breasts, cut in half lengthways
  • 300g mixed baby tomatoes, cut in half
  • 4 bocconcini
  • 1 tablespoon red wine vinegar
  • ½ teaspoon castor sugar
  • Pepper and salt
  • Crusty bread

It’s this easy

  • Sprinkle some pepper and a small amount of salt on the chicken.
  • Heat oil in a frying pan over a medium-high heat, add chicken and cook, turning for 4 minutes or until browned on both sides. Transfer chicken to an oven tray if your frying pan is not oven proof.
  • Scatter the tomatoes around the chicken and sprinkle with the sugar, vinegar and bocconcini.
  • Place in a hot oven (180°c) or under a grill for about 4 minutes or until the cheese melts and tomatoes blister.
  • Serve with bread to mop up the juices.

Tweaks

  • Add chopped french shallot, garlic and fresh basil leaves when adding the tomato for extra flavour.

Allergies

Contains: Dairy, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (47) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (47) Everyday Superfoods

Be Healthier

A review of 4 studies found cheese intake to be associated with lower risk of heart disease.

More: Cheese recipes (24) Everyday Superfoods

Better Sports Performance

Cheese is high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

More: Cheese recipes (24) Everyday Superfoods

Healthy Gut

Cheese is a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes and ultimately a healthy gut.

More: Cheese recipes (24) Everyday Superfoods

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Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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