Why it works for iron
Chicken alone is light on iron, so this tray adds small white beans. The chicken's heme iron helps theirs in, and roast pepper, tomato and lemon bring the vitamin C.
- Iron from
- White beans, chicken breast
- Let in by
- Red bell pepper, tomato, lemon juice
- In the way
- Nothing: no dairy, tea or coffee
Plant iron needs a key to get in. On this plate it has one.
Ingredients
- 150 g chicken breast
- 150 g cooked small white beans
- 1 red bell pepper
- 1 tomato, or a handful of cherry tomatoes
- 1 lemon, parsley
- Garlic, paprika, 1 tsp olive oil
Method
- 1
Heat the oven to 200 °C. Toss the pepper strips, tomatoes and beans with the oil, garlic and paprika in a tray.
- 2
Lay the chicken on top, season and bake 20–25 minutes, until cooked through.
- 3
Squeeze over the lemon and scatter with parsley. The beans bring the iron the chicken lacks.
Drink water with it. Have coffee or tea 1 hour before or 2 hours after, as they hold plant iron back.
