MEAL FOR ONE

Savour this meal to feel like a spring chicken!

Healthy Food Guide (Australia) - - CONTENTS -

Savour this creamy mus­tard chicken dish!

Creamy mus­tard & le­mon chicken

Serves 1 Cost per serve $3.95 Time to make 15 min 1 x 125g skin­less

chicken breast fil­let 2 tea­spoons olive oil 2 ta­ble­spoons re­duced-fat

thick­ened cream 1 tea­spoon le­mon juice 1 tea­spoon Di­jon mus­tard 1 tea­spoon whole­grain mus­tard 150g frozen mixed green veg­eta­bles (broc­coli, green beans, sugar snap peas) 1 cup baby rocket 1 Cut chicken breast hor­i­zon­tally through cen­tre to make 2 thin fil­lets. Heat olive oil in a non-stick fry­ing pan over medium–high heat. Add chicken and cook for 2–3 min­utes per side, or un­til cooked through, then re­move from pan. Re­duce heat to low. 2 Add thick­ened cream, le­mon juice and mus­tards to fry­ing pan with 1 ta­ble­spoon wa­ter; stir to com­bine and bring to a sim­mer. Re­turn chicken to pan and cook for 30 sec­onds, or un­til mus­tard sauce is heated through. 3 Mean­while, boil veg in a small saucepan of wa­ter for 2 min­utes, or un­til just ten­der, then drain. 4 Sea­son chicken with pep­per, gar­nish with pars­ley (op­tional) and serve with veg and rocket.

Creamy mus­tard & lemon chicken

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.