15-Minute Pan-Fried Chicken with Roasted Vegetables & Jus

15-Minute Pan-Fried Chicken with Roasted Vegetables & Jus

Ready in 15 minutes • Serves 1
This dish most recently appeared in Fresh Start Choice (4 Nights For 1) on Sunday, May 29, 2022.
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This meal has it all! Chicken that's pan-seared to juicy, golden brown perfection, lots of greens, and pre-roasted vegetables so you don't have to spend ages in the kitchen with the oven cranking! Did we mention it also has a pre-made chicken jus that makes everything even more delicious?

Ingredients

Chicken & Jus

  • 50g chicken jus
  • 1/4 cup water
  • 1/2 tsp oil
  • 140g free range chicken breast steak

Greens

  • 150g frozen peas
  • 1/4 broccoli, cut into small florets

Roasted Vegetables

  • 150g roasted veggie medley

Steps

  1. Bring a medium pot of salted water to the boil with a lid on.
  2. Heat oil in a small frypan on medium-high heat. Pat chicken dry and season with salt and pepper. Cook chicken for 3-5 minutes each side (depending on thickness), or until cooked through. Remove from pan and rest. Reserve pan.
  3. Meanwhile, cut broccoli into small florets. As soon as water boils, add broccoli and peas to pot and cook for about 3 minutes, until bright green and tender. Drain, return to pot and season with salt and pepper.
  4. Return pan to medium heat, add water measure to deglaze pan and add jus. Mix well and bring to a simmer. When simmering remove from heat and keep warm.
  5. Remove seal from roasted vegetables and microwave for about 2 minutes, until hot. Thickly slice chicken and stir any resting juices through jus.
  6. Chicken with greens and roasted vegetables. Drizzle over jus.

Nutritional Information

Energy 1864 kj
446 kcal
Protein 45.3g
Carbohydrate 34.7g
Fat 9.0g