Chicken with Tomato, Chickpea & Red Pepper Bake

A simple, oven-baked tomato, chickpea and red pepper base with chicken and a sprinkling of parmesan, this is a brilliant dish for sustained weight loss in midlife because it delivers high protein without restriction, helping you feel satisfied, energised and fuller for longer. The balance of lean chicken, fibre-rich chickpeas, and slow-release carbohydrates supports stable blood sugar and appetite regulation, which is key for releasing stubborn weight without burnout. The tomato and red pepper base adds volume, flavour and nutrients without excess calories, while healthy fats from olive oil and Greek yoghurt (optional) enhance fullness and nutrient absorption. Comforting yet balanced, it’s ideal for days when you’re training, busy, or need sustained energy, the kind of meal you can return to week after week and batch cook for the week ahead.

Serves 2 | High-energy, protein-rich

Ingredients

• 250–300g cherry tomatoes, halved

• 1–2 roasted red peppers (from a jar or homemade), sliced

• 1 tin chickpeas (240g drained and rinsed)

• 1 × 400g carton passata

• 1 tbsp tomato purée

• 1–2 cloves garlic, crushed

• 1–2 tsp harissa paste (stirred into the sauce, not on the chicken)

• 1 tbsp olive oil

• Sea salt and black pepper

Chicken

• 2 chicken breasts

• Olive oil spray or 1 tsp olive oil

• Sea salt and black pepper

• Optional: paprika or cumin

To finish

• Greek yoghurt (around 2 tbsp per person)

• Fresh herbs, optional

Optional sides

Paprika roasted potatoes (high-energy days)

• 300–350g potatoes, cubed

• 1 tbsp olive oil

• 1 tsp smoked paprika

• 1 small garlic clove, grated

• Salt and pepper

Greens (lower-energy days)

• Tenderstem broccoli, green beans, or mixed veg

• Steamed or lightly roasted with olive oil and salt

Method

1. Prepare the potatoes (if using)

Preheat the oven to 200°C (fan 180°C).

Parboil the potatoes for 6–8 minutes until just tender. Drain well, then toss with olive oil, paprika, garlic, salt and pepper. Roast for 30–40 minutes, turning once, until golden.

2. Make the tomato, chickpea & red pepper bake

In a large saucepan fry the cherry tomatoes in olive oil, then add in the roasted red peppers, chickpeas, garlic, passata, tomato purée, harissa, olive oil, salt and pepper.

Stir well for 15 mins.

3. Cook the chicken

Meanwhile season the chicken breasts with salt, pepper and any optional spices.

Cook in the oven in with a little olive oil until golden and cooked through.

4. Bring it together

Add the tomato and chickpea base into an ovenproof dish and nestle the chicken breastinto the sauce. Return to the oven for 20 minutes to warm through and allow the flavours to come together.

5. Serve

Spoon the tomato, chickpea and red pepper bake onto plates, top with sliced chicken, and finish with a generous dollop of Greek yoghurt.

Serve with roasted potatoes or greens, depending on energy needs.