Lemon Garlic Chicken with Rosemary Carrots,

Cauliflower and Asparagus
Low-Carb
Calorie smart
Say goodbye to dry, flavourless chicken and hello to this delicious yet easy chicken supper!!
Cooking time: 30 min
Cals 507 · Prot 49 · Carbs 27 · Fat 21
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Ingredients
Number of People:

Chicken

Chicken breast
400 Grams
Lemon
1 Piece
Garlic paste
10 Grams
Dried thyme
2 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Vegetable oil
1 Tbsp

Roasted vegetables

Carrot
3 Pieces
Cauliflower
300 Grams
Dried rosemary
2 Grams
Salt
0.5 Tsp
Vegetable oil
1 Tbsp

Asparagus

Thick asparagus
250 Grams
Salt
0.5 Tsp

Pan sauce

Chicken stock
150 ML
Salt
0.5 Tsp
Salted butter
30 Grams

Instructions

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1 Prep chicken
Preheat the oven to 200°C/180°C fan. Juice the lemon into a bowl and mix with the garlic paste, thymesalt and pepper. Add the chicken breast to the marinade and set aside.
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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.
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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.
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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.
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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.
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6 Serve
Slice the cooked chicken breast. Divide the asparaguscarrotscauliflower 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!

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