Garlicky roast chicken with mashed lemon peas
Serves 4 Cost per serve $5.35 Time to make 30 min
dairy free diabetes friendly 4 x 150g skinless chicken
breast fillets 3 garlic cloves, crushed 1 leek, thinly sliced 2 cups frozen peas, thawed ¹⁄³ cup reduced-salt
chicken stock Zest and juice of 1 lemon, plus lemon wedges, to serve 2 tablespoons chopped
mint leaves 300g small chat potatoes,
halved 2 bunches broccolini, trimmed 1 Preheat oven to 180°C and line baking tray with baking paper. Put chicken in a bowl with garlic and 1 tablespoon of olive oil. Season with cracked black pepper and mix to coat. Place chicken on tray. Bake for 20–25 minutes, or until golden and cooked through. 2 Meanwhile, spray a large non-stick frying pan with olive oil and set over medium heat. Sauté the leek for 3–4 minutes, or until softened. Add peas and stock, and simmer for 3–5 minutes, or until peas are tender and stock has been absorbed. Add lemon zest and juice, to taste. Remove the pan from heat and lightly mash the peas and leek. Season the mixture with cracked black pepper and stir through mint. 3 Steam or microwave the potatoes and broccolini until tender. Serve the roast chicken with mashed peas, potatoes, broccolini and lemon wedges.
Garlicky roast chicken with mashed lemon peas PER SERVE 1492kJ/357cal Protein 43.7g Total Fat 8.1g Sat Fat 1.5g Carbs 19.9g Sugars 6.7g Fibre 10.1g Sodium 143mg Calcium 107mg Iron 3.6mg