Lemon Garlic Chicken with Rosemary Carrots,

Cauliflower and Asparagus

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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!

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

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

Green asparagus, thick 250 Grams
Salt 0.5 Tsp

Pan sauce

Chicken stock 150 ML
Salt 0.5 Tsp
Salted butter 30 Grams

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

photo

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.

photo

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.

photo

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.

photo

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.

photo

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.

photo

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!

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

Green asparagus, thick 250 Grams
Salt 0.5 Tsp

Pan sauce

Chicken stock 150 ML
Salt 0.5 Tsp
Salted butter 30 Grams
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