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Roast chicken breast with thyme for one - topped with avocado

Roast chicken breast with thyme for one - topped with avocado

A simple but hearty meal of roasted chicken breast, roast vegetables and broccoli.

Chicken breast roasted with Thyme, topped with Avocado and served with roasted vegetables.

Yet another recipe in the Desperado Dinner series.

Today’s 'desperado-ness' stemming from: no motivation to cook; feeling like something rich and creamy, but trying to eat well; feeling forced to cook something chicken-basedbut feeling no inspiration for anything chicken-y!

I had had friends for dinner the previous night and ended up not using the chicken breasts I bought, but hadn’t got around to freezing them all in time, so this one had to be used or was going to be wasted.

So I know avocado as a topping for a roasted chicken breast may seem a little odd…  but to my mind this is kind of what my seat of the pants cooking is about. The factors that run through my mind, when I haven’t planned out what I’m eating for the week, or did a plan, but find myself staring at food in the fridge, that either no longer appeals to me, or is on the verge of being wasted.

On a night such as this, when I’m kind of eating only because I have to, my main drivers are:

  • how do I make a meal that is as nutritious as possible, with as many vegetables as possible using what is available
  • how do I make sure that I don’t end up neglecting or throwing out food at the end of the week (as happens way too often

So the thoughts that went through my mind tonight were:

  • how do I make sure I don’t waste the avocado and chicken breast?
  • if I roast everything I don’t really need to do much prep, or washing up
  • I’d love to have a proper roast meal, but can’t be bothered making gravy
  • Aha- there is some Thyme at the bottom on the fridge I had forgotten about - that goes well with chicken
  • maybe the avocado could substitute as a ‘sauce’ and make the meal less dry, whilst at the same time upping the nutritional quality of the meal.

So voila – that’s how tonight’s meal came about! And I have to say, despite my initial pesimism, I was pretty pleased with the end result. It was tasty, pretty healthy and took minimal effort.

Roasting

I am sure you are noticing that there have I've been posting a lot of roast-based meals of late.  t is definitely my latest thing.  It’s kind of like, do 5 – 10 minutes preparation, wack everything in the oven; walk away and do some jobs / watch TV / write on my blog etc etc. – come back to the kitchen 20 – 40 minutes later and out comes a delicious meal that requires very little in the way of cleaning up. (Even less so if you use throw away alfoil containers, as friends of mine recently suggested)

 So this is not really a recipe, but in case you do want to replicate this exactly, the recipe is at the bottom of the page.

Step by Step

Recipe for one - roasting vegetables

While the vegetables are roasting, prepare the chicken breast for roasting by tossing the chicken breast and thyme in olive oil.  Also prepare the broccoli for cooking. This can be shallow boiling, steaming or in the microwave. Of course - you could add any vegetables you want!

Note - if it looks like a lot of vegetables for one person, it's because I roasted extra to be used in a meal the next day.

Recipe for one - roasted chicken breast with Thyme
Recipe for one - Roasted chicken with Thyme
Recipe for one - roasted chicken with thyme

 

Notes

No carrots or sweet potato – just choose what ever mix of vegetables that you have to hand or feel like eating

No fresh Thyme – use dried herbs, or substitute oregano or possibly sage. I’m sure herbs like fennel could also be used – I’m just not a fan so never think of it. 

Preparing the Thyme – as I wanted to be in and out of the kitchen as quickly as possible, I got rid of the large, woody part of the Thyme, but roughly chopped the smaller stalks. If you wanted a more refined meal, you could remove the leaves , finely chop and use those. 

Roasting times - see note about times. These are for a regular (non-fan forced oven) Temperatures are approximate.

 

Recipe

 

Olive Oil

 

Meat

½ or 1 chicken breast (depending on your preferred meal size)

 

Herbs and Vegetables

3 – 4 pieces of Thyme, roughly chopped

Carrots, cut into chunks

Sweet potato, cut into chunks

¼ - ½ an avocado, diced

1 cup broccoli florets

Steps

1. preheat oven to 200

2. toss carrots and sweet potato with 1 TBS olive oil, then put in the oven and roast for 20 minutes

3. toss chicken breast with Thyme and 1 TBS olive oil

4. At 20 minute mark, remove roasting pan from the oven and add the chicken, then cook for a further 20 minutes, until the chicken is done. Check at 15 minutes, so that you don't over-cook the chicken.

5. During the last 5 – 10 minutes of the cooking time, cook the broccoli. (Steam or microwave, or do what I did and cook in a very small amount of water in a small frying pan for about 4 minutes)

* If the chicken is cooked, but you feel the vegetables need a bit more time, remove the chicken from the oven to rest for 5 – 10 minutes before eating it, and cook the vegetables another 10 minutes.

This weeks' meals - week starting 7 September 2015

This weeks' meals - week starting 7 September 2015

Moroccan salmon curry with broccoli - one pan recipe for one

Moroccan salmon curry with broccoli - one pan recipe for one

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