- 0:20 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
Chicken with fresh veggies makes a nutritious, not to mention delicious, meal.
Ingredients
- 6 x 110g chicken thigh fillets, trimmed of fat, halved
- 3 tablespoons (1/4 cup) finely shredded basil leaves
- 1 tablespoon olive oil
- 4 spring onions, finely chopped
- 1 garlic clove, crushed
- 2 bunches thick asparagus, woody ends trimmed, halved lengthways
- 150g sugar snap peas, topped
- 1 small carrot, cut into thick matchsticks
- 1 red capsicum, thinly sliced
- 1 teaspoon Massel vegetable stock powder
Method
- Step 1Toss the chicken in a bowl with the basil and 2 teaspoons of the oil
- Step 2Heat a large chargrill pan over high heat. Cook the chicken for 3 minutes on each side or until cooked through. Transfer to a warm plate and cover to keep warm.
- Step 3Heat the remaining oil in a deep frypan. Cook the onion and garlic over medium heat for 1 minute. Add the remaining vegetables and cook, stirring, for a further minute.
- Step 4Add the stock powder or cube and 1/3 cup (80ml) hot water. Simmer over medium-high heat for 2 minutes or until the vegetables are just tender. Serve the chicken with the spring vegetables.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1580 kj
Energy
23.4g
Fat Total
7g
Saturated Fat
3.6g
Fibre
33.8g
Protein
137mg
Cholesterol
137mg
Sodium
6.2g
Carbs (total)
All nutrition values are per serve
- Author: Kate Tait
- Image credit: Ben Dearnley
- Publication: delicious.
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