Fresh Start’s lemon rosemary chicken
This scrumptious chicken recipe is from My Food Bag’s Fresh Start menu. Try it tonight.
LEMON ROSEMARY CHICKEN WITH BALSAMIC MUSHROOMS, CHERRY TOMATOES & CAULIFLOWER
Ready in: 50 minutes Prep: 20 minutes Cook: 30 minutes Serves: 2
1 parsnip, scrubbed, ends trimmed, cut into quarters then sliced 1cm
head cauliflower, cut into small florets and stalk roughly diced
1 teaspoon oil, for roasting (or use spray oil)
teaspoon salt 125g cherry tomatoes 20g sunflower seeds 2 handfuls baby spinach leaves
Lemon rosemary chicken
300g skinless, boneless chicken breast Zest and juice of lemon 1 teaspoon finely chopped rosemary leaves Each week Nadia gives you another easy recipe for your family and you’ll find all the ingredients in My Food Bag. myfoodbag.co.nz
teaspoon olive oil 1 clove garlic, minced teaspoon salt
200g Swiss brown mushrooms, thinly sliced
1 teaspoon oil, for cooking (or use spray oil) 2 tablespoons balsamic vinegar 1 teaspoon soy sauce 2 teaspoons mustard (like Dijon, wholegrain)
To serve lemon, cut into wedges
Preheat oven to 220 degrees Celsius. Line two oven trays with baking paper.
Toss parsnip and cauliflower with first measures of oil and salt on first prepared tray. Season with pepper and roast for about 12 minutes.
Toss through cherry tomatoes and sunflower seeds and roast for a further 5 minutes, until vegetables are tender and tomatoes have softened. Once vegetables have finished cooking, move tray to lowest oven rack, to keep warm. Change oven temperature to high grill.
While cauliflower is roasting, pat chicken dry with paper towels and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice horizontally to make two thin steaks. Place chicken in a medium bowl, along with all remaining lemon rosemary chicken ingredients and season with pepper. Toss to coat chicken well and set aside to marinate.
Heat measure of oil in a large fry-pan on high heat. Cook mushrooms, stirring regularly, for 3-4 minutes, until softened. Reduce heat to low-medium, add all remaining balsamic mushroom ingredients and season with salt and pepper. Cook for about 30 seconds, until mushrooms are coated. Remove from heat and set aside.
While mushrooms are cooking, place chicken on second prepared tray and grill (on upper oven rack) for 2-4 minutes each side (depending on thickness), until just cooked through.
Remove both trays from oven and set chicken aside, covered in foil, to rest for 2-3 minutes, before slicing thickly. Toss spinach, balsamic mushrooms and any chicken resting juices through roast vegetables and season to taste with salt and pepper.
To serve, divide roasted vegetables and lemon rosemary chicken between plates. Squeeze over a wedge of lemon just before serving, if desired.
MyFood Bag Fresh Start recipes are 450 calories or less per serve, have lean protein and loads of vegetables, and are lower in gluten and dairy.
Lemon rosemary chicken with balsamic mushrooms, cherry tomatoes and cauliflower.