Lemon Baked Chicken

with Root Puree

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low-carb
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low-carb
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Instructions

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1 Prep vegetables

Preheat the oven to 200°C/180°C fan. Peel and slice the onion. Chop the bell peppers roughly. Peel and mince the garlic. Juice half of the lemons and cut the remaining lemons into slices. Boil the measured water and dissolve the chicken stock cube in it. Add the Dijon mustard to the stock.

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2 Bake

Place the chicken breasts in a baking dish. Add the onion, bell pepper, garlic, 2/3/4 Tbsp of lemon juice and the stock. Arrange the lemon slices on top. Sprinkle with the dried thyme, salt and pepper. Drizzle with olive oil. Bake for 20 min or until the chicken is cooked through.

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3 Start mash

Meanwhile, peel and chop the parsnips into cubes. Peel and slice the carrots into discs. Bring a pan of water to a boil and add the parsnip and carrot. Cook for 20 min or until softened. Drain.

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4 Puree roots

Add the salted butter and sour cream to the drained parsnips and carrots. Puree with a blender until smooth (see pro tip). Season with salt and pepper to taste. Keep covered until serving.

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5 Serve

Serve the lemon baked chicken and vegetables with the parsnip and carrot mash.

Tips for fussy eaters

Serve their chicken and vegetables with rice or pasta.

Pro tip

If you prefer your puree to have a coarse consistency, mash the roots with a potato masher.

This wholesome supper has weeknight comfort written all over it!

Cooking Time: 45 min

Equipment Required: Blender

Cals 583 · Prot 48 · Carbs 47 · Fat 20

Ingredients

Number of people

Bake

Chicken breast 400 Grams
Red onion 1 Piece
Red pepper 1 Piece
Garlic cloves 2 Pieces
Lemon 2 Pieces
Water 70 ML
Chicken stock cube 0.5 Pieces
Dijon mustard 6 Grams
Dried thyme 2 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Olive oil 2 Tbsp

Mash

Parsnip 1 Piece
Carrot 2 Pieces
Salted butter 20 Grams
Sour cream 60 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

This wholesome supper has weeknight comfort written all over it!

Cooking Time: 45 min

Equipment Required: Blender

Cals 583 · Prot 48 · Carbs 47 · Fat 20

Instructions

photo

1 Prep vegetables

Preheat the oven to 200°C/180°C fan. Peel and slice the onion. Chop the bell peppers roughly. Peel and mince the garlic. Juice half of the lemons and cut the remaining lemons into slices. Boil the measured water and dissolve the chicken stock cube in it. Add the Dijon mustard to the stock.

photo

2 Bake

Place the chicken breasts in a baking dish. Add the onion, bell pepper, garlic, 2/3/4 Tbsp of lemon juice and the stock. Arrange the lemon slices on top. Sprinkle with the dried thyme, salt and pepper. Drizzle with olive oil. Bake for 20 min or until the chicken is cooked through.

photo

3 Start mash

Meanwhile, peel and chop the parsnips into cubes. Peel and slice the carrots into discs. Bring a pan of water to a boil and add the parsnip and carrot. Cook for 20 min or until softened. Drain.

photo

4 Puree roots

Add the salted butter and sour cream to the drained parsnips and carrots. Puree with a blender until smooth (see pro tip). Season with salt and pepper to taste. Keep covered until serving.

photo

5 Serve

Serve the lemon baked chicken and vegetables with the parsnip and carrot mash.

Tips for fussy eaters

Serve their chicken and vegetables with rice or pasta.

Pro tip

If you prefer your puree to have a coarse consistency, mash the roots with a potato masher.

Ingredients

Number of people

Bake

Chicken breast 400 Grams
Red onion 1 Piece
Red pepper 1 Piece
Garlic cloves 2 Pieces
Lemon 2 Pieces
Water 70 ML
Chicken stock cube 0.5 Pieces
Dijon mustard 6 Grams
Dried thyme 2 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Olive oil 2 Tbsp

Mash

Parsnip 1 Piece
Carrot 2 Pieces
Salted butter 20 Grams
Sour cream 60 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
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