"This is a delicious way of cooking chicken, keeping it nice and moist in the rich tomato sauce," Max says. "The creamy butter-bean mash complements the chicken perfectly, absorbing all the lovely tomato sauce. Butter beans are a good source of protein and fibre and therefore have a considerably lower glycaemic-index score than potatoes, which means they won’t affect your blood-sugar levels in the same way."
Edited extract from The 2 Meal Day by Max Lowery, published by Kyle Books, $32.99
2 chicken breasts, skin on
Extra virgin olive oil
½ medium onion, thinly sliced
2 garlic cloves, crushed
400g can chopped tomatoes
3 tablespoons tomato purée
1 tablespoon dried oregano
85g pitted green or black olives, roughly chopped
125g mozzarella ball, sliced
Salt and freshly ground black pepper
FOR THE BUTTER BEAN MASH
1 tablespoon grass-fed butter
½ medium onion, finely chopped
1 garlic clove, crushed
400g can butter beans, drained and rinsed
2 tablespoons double cream or crème fraiche
Preheat the oven to 200°C/gas mark 6. Season the chicken.
Heat 2 tablespoons of oil in a large frying pan over a high heat. Sear the chicken for 3 minutes on each side or until lightly browned. Transfer to a plate. Reduce the heat, add a little more oil and cook the onion for 4–5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Pour in the tomatoes, then stir in the tomato purée, oregano, olives and a splash of cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste.
Transfer to an ovenproof dish. Top the chicken with the mozzarella and sprinkle with ground black pepper. Bake for 8–10 minutes.
Meanwhile, make the mash. Heat the butter in a saucepan over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for a further minute. Add the butter beans and cook for 5 minutes until soft. Mash using a potato masher, adding the cream as you do so. Serve alongside the chicken.