Thyme and Lemon Chicken

Thyme and Lemon Chicken

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, November 12, 2017.

with Roast kumara and apple slaw


Ingredients

ROAST KUMARA

  • 400g kumara, scrubbed and diced 1-2cm
  • 1 teaspoon oil, for cooking (or use spray oil)
  • ¼ teaspoon salt

APPLE SLAW

  • 1 head broccoli
  • 1 cos lettuce
  • 1 apple
  • ½ capsicum

THYME AND LEMON CHICKEN

  • 550g chicken breast steaks
  • 1½ teaspoons oil, for cooking (or use spray oil)
  • Zest of 1 lemon
  • 1-1½ tablespoons thyme leaves, roughly chopped
  • ½ teaspoon salt

FRUITY DRESSING

  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon vinegar (e.g. white wine, red wine)
  • 1 teaspoon mustard (e.g. Dijon, wholegrain)
  • 1 sachet fruity dressing
  • 150g yoghurt
  • Juice of ½ lemon
  • ½ teaspoon honey (optional)

TO SERVE

  • 1 packet pumpkin seeds

Steps

  1. Preheat oven to 220°C. Line an oven tray with baking paper. Preheat BBQ grill or hot plate (if using). Bring a full kettle to the boil. Toss kumara, oil and salt on prepared tray and roast for 19-22 minutes, until kumara is soft and golden. Set aside.
  2. Dice broccoli florets and stalk 1-2cm. Place broccoli and a pinch of salt in a heat-proof bowl and cover with boiling water. Cover with a plate and leave for 5–6 minutes, until bright green and tender. Drain and refresh under cold water, then leave to drain.
  3. Pat chicken dry with paper towels and place in a bowl. Heat a large, dry fry-pan or grill plate on medium-high heat. Toss all thyme and lemon chicken ingredients together in bowl with chicken. 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, cook on BBQ.
  4. While chicken cooks, place all fruity dressing ingredients in a large bowl and mix well to combine. Remove ½ cup of dressing for serving.
  5. Trim end from lettuce and tear into bite-sized pieces; cut apple into quarters, remove core and thinly slice; thinly slice capsicum. Add all along with broccoli to bowl with fruity dressing. Toss well to combine and season to taste.
  6. TO SERVE divide roast kumara between plates and top with thyme and lemon chicken and any resting juices (if desired). Serve apple slaw on the side. Drizzle over remaining fruity dressing to taste and sprinkle over pumpkin seeds.

Nutritional Information

Energy 1738 kj
415 kcal
Protein 39.1g
Carbohydrate 39.4g
Fat 9.3g