Recipe: Thyme Chicken with Rainbow Roasted Vegetables (SP)

As part of my SP experiment, I found I had to plan ahead to make sure I got loads of extra speed food into my meals. I’m lucky in that I LOVE fruit and vegetables, so choosing to add extra is no hardship to me – it’s just extra deliciousness! As it was rather a blustery and changeable day, I wanted to amp things up with a dish that tasted of summer. Here’s what I came up with!

F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used

(quantities are generally as you like them – I promise it will work out and you can make as much or as little as you like!)


  • Chicken breasts with all skin and visible fat removed (P)
  • Dried thyme (F)
  • Cayenne pepper (F)
  • Cherry or baby plum tomatoes (S)
  • Peppers (any or all colours) (S)
  • Red onion (S)
  • Courgette (S)
  • Mushrooms (S)
  • Garlic (S)
  • Low-cal spray oil (F)
  • Balsamic vinegar (F)


  • Pre-heat the oven to 180C/350F/gas mark 4
  • Pound the chicken breasts to tenderise, and coat in a mixture of thyme and cayenne pepper, then wrap them tightly in tin foil.
  • Roughly chop the vegetables and crush the garlic, then mix them all together with a generous glug of balsamic vinegar.
  • Spray a large oven-proof dish with a little low-cal oil, and tip the veg in before spraying with a little more.
  • Pop everything in the oven to cook for 25-35 minutes, till the vegetables are roasted and the chicken is cooked through.

Roasting the vegetables gives them a slightly sweet, caramelised flavour, and the balsamic vinegar adds a hint of the Mediterranean, which always makes me think of eating outdoors in the sunshine, and with all the different veg, you’re really eating the rainbow! They go particularly well with the chicken too!

This is a meal that is hearty enough to be filling, while light enough to to have for either lunch or dinner without lying heavily on your stomach.

And if you’re feeling indulgent, syn a small glass of wine (or mix with sparkling/soda water for a refreshing spritzer) to enjoy with it!


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