Thursday's dinner recipe from the Operation Transformation meal plan.
Ingredients
Serves: 2
- 2 skinless and boneless chicken fillets
- 4 teaspoons mango chutney (from a jar – 40g)
- 80g natural yoghurt (3% fat)
- 2 tablespoons wholegrain mustard (30g)
- 350g baby new potatoes
- 1/2 butternut squash (you need 240g cubes)
- 1 small head broccoli (you need 240g florets)
- salt (optional) and freshly ground black pepper
Method
- Preheat the oven to 180C / 350F / gas mark 4. Place the chicken fillets in a small ovenproof dish that they will fit into snugly. Mix together the mango chutney in a separate bowl with the yoghurt and wholegrain mustard and season lightly with salt (optional) and pepper to taste.
- Then spoon a third over the chicken, turning to coat the fillets evenly. Set aside to marinade for 10 minutes, if time allows. Cover the chicken tightly with tin foil and place in the oven for 20 minutes or until piping hot with no pink meat and the juices run clear.
- Set the remainder of the mango yoghurt aside to use as a dip. Always wash your hands and equipment in warm soapy water after handling raw chicken.
- Meanwhile, place the potatoes in a pan of boiling water and cook over a medium heat for 15-20 minutes or until tender (or use a steamer if you have one available.
- Peel the butternut squash and remove the seeds, then cut into 2.5cm cubes – you need 240g in total. Break or cut off the broccoli florets and then cut into even-sized small florets so that they will cook evenly – you will need 240g in total.
- Steam the butternut squash for 10 minutes, then tip the broccoli on top and steam for another 5 minutes until all the vegetables are tender.
- Arrange the mango chicken on plates with the steamed butternut squash and broccoli with the baby potatoes. Put small dipping bowls of the mango yoghurt alongside to serve.
Prepare Ahead
If time allows, marinate the chicken fillets in the mango yoghurt in a non-metallic dish covered with cling film for up to 3 days on the bottom shelf of the fridge, which will tenderise the meat. Prepare the butternut squash and broccoli and keep in a suitable container ready to cook in the fridge for up to 3 days to save time before cooking.
Leftover portions of this recipe can be put in the fridge within 2 hours of cooking and can be stored in an airtight container for up to 3 days. Only reheat once in the microwave when ready to eat or serve cold. If transporting bring cutlery with you.
