Lemon Garlic Chicken with Rosemary Carrots,
Cauliflower and Asparagus
Instructions
1 Prep chicken
Preheat the oven to 200°C/180°C fan. Juice the lemon into a bowl and mix with the garlic paste, thyme, salt and pepper. Add the chicken breast to the marinade and set aside.
2 Prep veg
Peel and thinly slice the carrots. Separate the cauliflower into florets and chop it into bite-sized pieces. Place the carrots and cauliflower on a baking tray. Top with the rosemary, salt and a drizzle of oil. Toss. Bake for 12-15 min or until starting to soften.
3 Cook chicken
Meanwhile, heat a non-stick pan over a medium heat with a drizzle of oil. Once hot, add the chicken breast and cook for 5-6 min on each side or until cooked through. Transfer the chicken to a plate to rest. Reserve the pan.
4 Make sauce
Return the pan to a medium-high heat with the chicken stock and a pinch of salt. Bring to a boil. Simmer for 4 min. Reduce the sauce until it thickens. Add the butter and whisk until dissolved. Cover and reserve.
5 Cook asparagus
Meanwhile, bring a pot of salted water to a boil. Remove the green asparagus' woody stem. Cook the asparagus in a pot of salted boiling water for 3-4 min or until tender. Drain once tender.
6 Serve
Slice the cooked chicken breast. Divide the asparagus, carrots, cauliflower and chicken among plates. Spoon over the pan sauce over the top.
Tips for fussy eaters
Serve with mashed potatoes.
Pro tip
Marinate the chicken up to 24 hours beforehand!
Say goodbye to dry, flavourless chicken and hello to this delicious yet easy chicken supper!!
Cooking Time: 30 min
Cals 450 · Prot 46 · Carbs 16 · Fat 21
Gluten-Free
Ingredients
Chicken
Roasted vegetables
Asparagus
Pan sauce
Say goodbye to dry, flavourless chicken and hello to this delicious yet easy chicken supper!!
Cooking Time: 30 min
Cals 450 · Prot 46 · Carbs 16 · Fat 21
Gluten-Free
Instructions
1 Prep chicken
Preheat the oven to 200°C/180°C fan. Juice the lemon into a bowl and mix with the garlic paste, thyme, salt and pepper. Add the chicken breast to the marinade and set aside.
2 Prep veg
Peel and thinly slice the carrots. Separate the cauliflower into florets and chop it into bite-sized pieces. Place the carrots and cauliflower on a baking tray. Top with the rosemary, salt and a drizzle of oil. Toss. Bake for 12-15 min or until starting to soften.
3 Cook chicken
Meanwhile, heat a non-stick pan over a medium heat with a drizzle of oil. Once hot, add the chicken breast and cook for 5-6 min on each side or until cooked through. Transfer the chicken to a plate to rest. Reserve the pan.
4 Make sauce
Return the pan to a medium-high heat with the chicken stock and a pinch of salt. Bring to a boil. Simmer for 4 min. Reduce the sauce until it thickens. Add the butter and whisk until dissolved. Cover and reserve.
5 Cook asparagus
Meanwhile, bring a pot of salted water to a boil. Remove the green asparagus' woody stem. Cook the asparagus in a pot of salted boiling water for 3-4 min or until tender. Drain once tender.
6 Serve
Slice the cooked chicken breast. Divide the asparagus, carrots, cauliflower and chicken among plates. Spoon over the pan sauce over the top.
Tips for fussy eaters
Serve with mashed potatoes.
Pro tip
Marinate the chicken up to 24 hours beforehand!
Ingredients
Chicken
Roasted vegetables
Asparagus
Pan sauce
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