eCook Meal
Tones’ Chicken Roast
with white basmati rice & green beans
Chicken pieces are oven-roasted in a tomato-based sauce amped up with Mrs Ball’s chutney, Dijon mustard and white sesame seeds. Served atop a heap of steaming white basmati rice and sided with perfectly charred green beans & crumbled feta. Now that’s a wow weeknight dinner!
Serving guide
Choose your portion size.
BASTING SAUCE
Preheat the oven to 200°C. In a bowl, combine the basting sauce with the tomato passata, 50ml water, a drizzle of oil, a sweetener, and seasoning. Set aside.
ROAST THE Chicken
Place the flour into a shallow bowl. Pat the Chicken dry with paper towel, season, and lightly coat with the flour. Place into an ovenproof dish and lightly drizzle oil over the chicken. Place in the hot oven to roast for 30-35 minutes (shifting half-way). When the chicken has been in for 10-15 minutes, pour over the tomato sauce mixture, sprinkle with the sesame seeds, and return to the oven for the remaining cooking time.
START THE RICE
Place the rinsed rice in a pot with 200ml of salted water. Cover and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
CHARRED GREENS
While the Chicken is in the oven, place a pan over medium-high heat with a drizzle of oil. When hot, fry the halved green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
CREAMY Feta
Crumble the drained Feta over the cooked green beans before serving.
GRAB THE PLATES
Serve up a pile of the steaming rice and top with the tomato roasted Chicken. Side with the feta & green beans and garnish with the chopped parsley.
BASTING SAUCE
Preheat the oven to 200°C. In a bowl, combine the basting sauce with the tomato passata, 100ml water, a drizzle of oil, a sweetener, and seasoning. Set aside.
ROAST THE Chicken
Place the flour into a shallow bowl. Pat the Chicken dry with paper towel, season, and lightly coat with the flour. Place into an ovenproof dish and lightly drizzle oil over the chicken. Place in the hot oven to roast for 30-35 minutes (shifting half-way). When the chicken has been in for 10-15 minutes, pour over the tomato sauce mixture, sprinkle with the sesame seeds, and return to the oven for the remaining cooking time.
START THE RICE
Place the rinsed rice in a pot with 400ml of salted water. Cover and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
CHARRED GREENS
While the Chicken is in the oven, place a pan over medium-high heat with a drizzle of oil. When hot, fry the halved green beans until starting to char, 5-6 minutes (shifting occasionally). Remove from the pan, season, and cover.
CREAMY Feta
Crumble the drained Feta over the cooked green beans before serving.
GRAB THE PLATES
Serve up a pile of the steaming rice and top with the tomato roasted Chicken. Side with the feta & green beans and garnish with the chopped parsley.
BASTING SAUCE
Preheat the oven to 200°C. In a bowl, combine the basting sauce with the tomato passata, 150ml water, a drizzle of oil, a sweetener, and seasoning. Set aside.
ROAST THE Chicken
Place the flour into a shallow bowl. Pat the Chicken dry with paper towel, season, and lightly coat with the flour. Place into an ovenproof dish and lightly drizzle oil over the chicken. Place in the hot oven to roast for 35-40 minutes (shifting half-way). When the chicken has been in for 10-15 minutes, pour over the tomato sauce mixture, sprinkle with the sesame seeds, and return to the oven for the remaining cooking time.
START THE RICE
Place the rinsed rice in a pot with 600ml of salted water. Cover and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
CHARRED GREENS
While the Chicken is in the oven, place a pan over medium-high heat with a drizzle of oil. When hot, fry the halved green beans until starting to char, 5-6 minutes (shifting occasionally). Remove from the pan, season, and cover.
CREAMY Feta
Crumble the drained Feta over the cooked green beans before serving.
GRAB THE PLATES
Serve up a pile of the steaming rice and top with the tomato roasted Chicken. Side with the feta & green beans and garnish with the chopped parsley.
BASTING SAUCE
Preheat the oven to 200°C. In a bowl, combine the basting sauce with the tomato passata, 200ml water, a drizzle of oil, a sweetener, and seasoning. Set aside.
ROAST THE Chicken
Place the flour into a shallow bowl. Pat the Chicken dry with paper towel, season, and lightly coat with the flour. Place into an ovenproof dish and lightly drizzle oil over the chicken. Place in the hot oven to roast for 35-40 minutes (shifting half-way). When the chicken has been in for 10-15 minutes, pour over the tomato sauce mixture, sprinkle with the sesame seeds, and return to the oven for the remaining cooking time.
START THE RICE
Place the rinsed rice in a pot with 800ml of salted water. Cover and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
CHARRED GREENS
While the Chicken is in the oven, place a pan over medium-high heat with a drizzle of oil. When hot, fry the halved green beans until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
CREAMY Feta
Crumble the drained Feta over the cooked green beans before serving.
GRAB THE PLATES
Serve up a pile of the steaming rice and top with the tomato roasted Chicken. Side with the feta & green beans and garnish with the chopped parsley.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R206.72
for 4 servings · R51.68 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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White Basmati Rice needs 400 mlFully Cooked White Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Danish-style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
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White Sesame Seeds needs 20 mlBlack and White Sesame Seeds Pretzel Thins 180 g R44.99 · whole pack (size can't be divided)R44.99
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Basting Sauce needs 200 mlChipotle Basting Sauce 400 g R51.99 · whole pack (size can't be divided)R51.99
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Free-range Chicken Thighs needs 8Crumbed Chicken Thigh R24.99 · whole pack (size can't be divided)R24.99
Not in the Woolies basket — source these elsewhere:
- Tomato Passata
- Cake Flour
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tones’ Chicken Roast?
The preparation time for Tones’ Chicken Roast with white basmati rice & green beans is between 20 and 45 minutes.
What is the total time required to make Tones’ Chicken Roast with white basmati rice & green beans?
The total time required to make Tones’ Chicken Roast with white basmati rice & green beans is between 40 and 65 minutes.
How many servings does Tones’ Chicken Roast provide?
4 servings
What are the main ingredients in Tones’ Chicken Roast?
Basting Sauce, Cake Flour, Chicken, Feta, Free-range Chicken Thighs, Green Beans, Parsley, Tomato Passata, White Basmati Rice, White Sesame Seeds
What is the nutritional information of Tones’ Chicken Roast?
Calories: 1167, Carbs: 116 grams, Fat: grams, Protein: 76.6 grams, Sugar: 36 grams, Salt: 1116 grams
How do I prepare Tones’ Chicken Roast?
GRAB THE PLATES: Serve up a pile of the steaming rice and top with the tomato roasted chicken. Side with the feta & green beans and garnish with the chopped parsley. CHARRED GREENS: While the chicken is in the oven, place a pan over medium-high heat with a drizzle of oil. When hot, fry the halved green beans until starting to char, 5-6 minutes (shifting occasionally). Remove from the pan, season, and cover. CREAMY FETA: Crumble the drained feta over the cooked green beans before serving. START THE RICE: Place the rinsed rice in a pot with 400ml of salted water. Cover and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover. BASTING SAUCE: Preheat the oven to 200°C. In a bowl, combine the basting sauce with the tomato passata, 100ml water, a drizzle of oil, a sweetener, and seasoning. Set aside. ROAST THE CHICKEN: Place the flour into a shallow bowl. Pat the chicken dry with paper towel, season, and lightly coat with the flour. Place into an ovenproof dish and lightly drizzle oil over the chicken. Place in the hot oven to roast for 30-35 minutes (shifting half-way). When the chicken has been in for 10-15 minutes, pour over the tomato sauce mixture, sprinkle with the sesame seeds, and return to the oven for the remaining cooking time.
What should be prepared from my kitchen to make Tones’ Chicken Roast?
Basting Sauce, Cake Flour, Chicken, Feta, Free-range Chicken Thighs, Green Beans, Parsley, Tomato Passata, White Basmati Rice, White Sesame Seeds
How many calories does Tones’ Chicken Roast have?
1167 calories
How much fat content does Tones’ Chicken Roast have?
grams