Gar­licky roast chicken with mashed lemon peas

Healthy Food Guide (Australia) - - RECIPES -

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

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