Recipe of the Week – Rosemary Chicken Roasting Pan
20th October 2020
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Recipe of the Week – Rosemary Chicken Roasting Pan


  • 200kcals per serving (serves 2)
  • Step 2 and above on The 1:1 Diet


Looking for a way to enjoy pumpkins this spooky season? Then look no further than this hearty autumnal dish. Packed with flavour for only 200 calories per serving!

The beauty of this supper is that everything is cooked in the same pan for extra flavour and minimal fuss and washing up! If you can’t get hold of any pumpkin, you can use cauliflower florets, fennel, or mushrooms instead.

Why not give it a whirl and post your pictures to my Facebook recipe of the week post and inspire others with your creation:



2 x 150g skinned boneless chicken breasts 

4 spring onions, trimmed and halved 

100g pumpkin, peeled, deseeded and cubed

2 courgettes, sliced

6 cherry tomatoes, halved 

a few sprigs of rosemary

4 unpeeled garlic cloves

spray olive oil

salt and freshly ground black pepper

balsamic vinegar for drizzling



  1. Preheat the oven to 200°C, gas mark 6.


  1. Make 2–3 slashes in the top of each chicken breast with a sharp knife. Place in a roasting pan with the spring onions, pumpkin, courgettes and tomatoes. Tuck the rosemary and garlic into the gaps between the vegetables and spray lightly with olive oil. Season with salt and pepper.


  1. Roast in the oven for 30 minutes, or until the chicken is cooked right through and golden brown and the vegetables are tender.


  1. Squeeze the garlic cloves out of their skins and stir into the vegetables. Serve garnished with fresh rosemary and drizzled with balsamic vinegar.


Variation: You can use 2 peeled shallots instead of the spring onions.




Heidi - 07791002176

1:1 Diet Consultant

Silver level Consultant




About the Author

Heidi M

Member since: 1st June 2020

Heidi id a 1:1 Diet Consultant in the Hastings area, helping people to lose weight and transform their lives. Whether you have 8lbs to lose or significantly more, she can help. Providing personalised one...

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