Thyme and Lemon Chicken
Ready in 30 minutes
• Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, November 12, 2017.
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, November 12, 2017.
with roast kumara and apple slaw
Ingredients
ROAST KUMARA
- 100g kumara, scrubbed and diced 2cm
- Spray oil
THYME AND LEMON CHICKEN
- 140g chicken breast steak
- Spray oil
- Zest of ¼-½ lemon
- 1 tablespoon roughly chopped thyme leaves
FRUITY DRESSING
- ¼ teaspoon extra-virgin olive oil
- ¼ teaspoon vinegar (e.g. white wine, red wine, cider)
- ¼ teaspoon mustard (e.g. Dijon, wholegrain)
- 1 sachet fruity dressing
- 2 tablespoons yoghurt
- Juice of ¼-½ lemon
APPLE SLAW
- ¼ apple
- ¼ capsicum
- 2 cups thinly shredded iceberg lettuce
TO SERVE
- 1-2 teaspoons pumpkin seeds
Steps
-
Preheat oven to 220°C. Line an oven tray with baking paper. Preheat BBQ grill or hot plate to medium-high (if using).
-
Place kumara on prepared tray, spray with oil and season with salt and pepper. Roast for 19-22 minutes, until kumara is soft and golden.
-
Pat chicken dry with paper towels and place in a small bowl. Heat a small, dry fry-pan or grill plate on medium-high heat. Add all remaining thyme and lemon chicken ingredients to bowl with chicken, toss to combine and season. Add chicken to pan and cook for 2-3 minutes each side (depending on thickness), or until cooked through. Set aside, covered with foil, to rest for 2-3 minutes then slice thickly, reserving any resting juices. Alternatively, use BBQ to cook chicken.
-
While chicken cooks, mix together all fruity dressing ingredients in a small bowl and set aside.
-
Cut apple into quarters, remove core and thinly slice. Thinly slice capsicum. Add both to a medium bowl, along with lettuce. Add half the fruity dressing to bowl (reserve remaining), toss well to combine and season to taste with salt and pepper.
-
TO SERVE arrange roast kumara, thyme and lemon chicken and apple slaw on a plate, drizzling any resting juices over chicken (if desired). Drizzle over remaining fruity dressing to taste and sprinkle over pumpkin seeds.
Nutritional Information
Energy |
1748 kj 418 kcal |
---|---|
Protein | 38.4g |
Carbohydrate | 37.5g |
Fat | 11.3g |