Fresh Start’s lemon rose­mary chicken

The Leader (Tasman) - - GARDENING -

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

Roasted veg­eta­bles

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

clove gar­lic, minced tea­spoon salt

Bal­samic mush­rooms

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.

My Food 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.

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