Golden chicken breasts served with a side of meaty peas and mashed parsnip makes a hearty winter meal.
Ingredients
- 1 tablespoon vegetable oil
- 15g butter
- 2 chicken breast fillets, skin on (see Notes)
- 1 onion, finely chopped
- 4 bacon rashers, rind removed, chopped
- 1 tablespoon plain flour
- 150ml Massel chicken style liquid stock
- Juice of 1 orange
- 100g frozen peas, defrosted
- 2 tablespoons chopped flat-leaf parsley
- Mashed parsnip, to serve
Method
- Step 1Preheat oven to 200°C. Heat oil and butter in a large frypan over medium heat, add chicken skin-side down and cook for 2-3 minutes until golden. Transfer to a baking tray (skin-side up) and roast for 10-15 minutes.
- Step 2Meanwhile, return pan to heat, add onion and fry for 1 minute. Add bacon and fry for 2 minutes until onion is golden and bacon crisp. Add flour and cook, stirring, for 1 minute. Add stock and juice and cook, stirring, for 1-2 minutes until thickened. Season, add peas and heat 1 further minute, then stir through parsley. Return chicken to pan to coat in sauce. Serve on mashed parsnip. Spoon over remaining sauce.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
3511 kj
Energy
53g
Fat Total
19g
Saturated Fat
4g
Fibre
75g
Protein
226mg
Cholesterol
1679.27mg
Sodium
8g
Carbs (sugar)
14g
Carbs (total)
All nutrition values are per serve
Notes
* From good butchers or poultry shops.
- Author: Valli Little
- Image credit: Steve Brown
- Publication: Taste.com.au
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