Joe Wicks's recipe for chicken and orzo rat-a-tat bake
This healthy post-workout recipe will keep you feeling full for longer – and it tastes great, too
Packed full of veg … chicken and orzo bake. Photograph: Maja Smend
My rat-a-tat bake is perfect for a family meal or sharing with friends, and I think it's great for autumn. The flavours of the thyme, garlic and chive mixed with the punchiness of the paprika makes it a taste sensation. This recipe is designed for you to eat after you have exercised – so you can smash out a 20-minute HIIT session, then spend 30 minutes in the kitchen cooking this up. Not only does it taste great, but it will also keep you feeling really full.
- Serves: 4
- Prep time: 15 minutes
- Cooking time: 15 minutes
- 1 tbsp coconut oil
- 1 red onion, peeled and diced
- 1 courgette, trimmed and diced
- 1 aubergine, trimmed and diced
- 4 sprigs fresh oregano
- 4 sprigs fresh thyme
- 3 cloves garlic, finely chopped
- 1 tbsp tomato puree
- 250g orzo
- 400g chopped tomatoes
- 250ml chicken stock
- 400g chicken breasts, cut into 1cm slices
- 1 tsp sweet smoked paprika
- Salt and black pepper
- Small bunch parsley, roughly chopped
- Small bunch chives, finely chopped
Heat the oven to 200C/400F/gas mark 6. Melt half the oil in a heavy-based flameproof casserole dish over a medium-high heat. Add the onion and cook for one minute, then add the courgette, aubergine, oregano, thyme and two chopped garlic cloves. Fry for five minutes, until the vegetables are starting to soften.
Add the tomato puree and orzo and mix to combine. Pour in the chopped tomatoes and chicken stock and bring the mixture to the boil, stirring regularly. Put the lid on and slide the dish into the oven.
Meanwhile, melt the remaining oil in a large frying pan over a high heat. Add the sliced chicken and the remaining chopped garlic clove. It is more important at this stage to colour the meat than to cook it through.
Sprinkle in the paprika along with a pinch of salt and pepper, and toss the whole lot together.
Remove the pasta from the oven and carefully take off the lid, stir in the chicken, slide the lid back on and bake for 10 more minutes. Then take the dish from the oven and stir through the parsley and chives. Serve straight from the dish.
This recipe is taken from Joe's 30 Minute Meals by Joe Wicks (£20, Bluebird). Buy a copy for £17 inc free UK p&p at guardianbookshop.com