Making a tasty, gluten-free meal with just four ingredients is easier than you think – the proof is in our pan-fried chicken with sides of mash and wilted greens.
Ingredients
- 4 small (about 150g each) single chicken breast fillets, excess fat trimmed
- 3 teaspoons extra virgin olive oil
- 1 bunch (about 500g) silverbeet, white stems removed, coarsely chopped
- 50g (1/4 cup) raisins, coarsely chopped
- 2 x 300g ctns Pumpkin Mash
Method
- Step 1Cut each chicken breast in half horizontally. Heat 1 teaspoon of oil in a large frying pan over medium heat. Season the chicken with salt and pepper. Add half the chicken to the pan and cook for 3 minutes each side or until cooked through. Transfer to a plate and cover with foil. Repeat with 1 teaspoon of oil and the remaining chicken.
- Step 2Heat the remaining oil in the pan over medium-high heat. Add the silverbeet and raisins. Cook, tossing, for 3-4 minutes or until the silverbeet wilts. Season with salt and pepper.
- Step 3Meanwhile, heat the mash following packet directions.
- Step 4Divide the mash among serving plates. Top with the silverbeet mixture and chicken to serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1304 kj
Energy
6g
Fat Total
1g
Saturated Fat
7g
Fibre
38g
Protein
88mg
Cholesterol
332.5mg
Sodium
20g
Carbs (sugar)
21g
Carbs (total)
All nutrition values are per serve
Notes
Give it a twist: If you’re a garlic fan, finely chop or crush 1 garlic clove and add it to the pan with the silverbeet in step 2.
- Author: Alison Roberts
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
0