Grandma’s Chicken, lemon and olive tray bake

A family favourite, Grandma’s chicken, lemon, and olive tray bake is an easy midweek dinner to serve on a cold evening.

Serves: 4

Preparation time: 40 minutes 

If you can, use organic ingredients for this recipe. Although we are unsure whether eating organic food reduces the risk of breast cancer, organic food contains less pesticide residue. We know that certain pesticides are linked to breast cancer risk, so we recommend eating organic food whenever possible. Read more on pesticides here.
 

Ingredients:  

2 organic chicken thighs – without skin and bones

1 lemon – cut into wedges with pips removed

1 red onion – cut into wedges

120g pitted olives of your preferred choice – large Greek olives work well 

1 red chilli – seeds removed and chopped

150 g broccoli – cut into florets

2 tbsps olive oil

Salt and pepper to taste

Instructions

• Preheat the oven to 200 °C/180°C fan/gas mark 6.
• Place the chicken thighs, lemon wedges, red onion wedges, olives and chilli in a roasting pan (where possible, avoid using non-stick cookware).
• Sprinkle the olive oil and salt and pepper over the top and roast for 30 minutes or until the chicken thighs are cooked through.
• Remove the pan from the oven and add the broccoli. Return to the oven and cook for a further 5 minutes until the broccoli has softened and begun to brown a little.
• Serve with crusty wholemeal bread to soak up all the lovely juices.

Note: Can be made as a vegetarian or vegan version – substitute chicken thighs for Portobello mushrooms and reduce roasting time to 20 minutes or until mushrooms are soft and cooked through. 

Why this is good for you  

Chicken or mushrooms are a healthy source of protein. Protein is an important part of a balanced diet and key to building and maintaining all types of body tissue, including muscle. 

Broccoli and onions are non-starchy vegetables. There is strong evidence that a diet rich in vegetables and fruits can help reduce breast cancer risk, and that non-starchy vegetables may also decrease the risk of oestrogen-receptor-negative breast cancer. 

Enjoyed Grandma’s chicken, lemon and olive tray bake recipe and are craving more like this? Breast Cancer UK’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 

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