Sunny Chicken Pan

with Tomato Salad

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low-carb
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low-carb
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Instructions

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1 Prep

Peel and crush or chop the garlic. Chop the sun dried tomatoes into very small pieces. Grate the Parmesan. Boil the measured water and dissolve the stock cube in it.

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2 Fry chicken

Heat a pan over a medium-high heat with a drizzle of olive oil. Once hot, add the chicken and fry with a pinch of salt for 4-5 min on each side until golden. Transfer to a plate and set aside. Reserve the pan.

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3 Make sauce

Return the pan to a medium heat. Loosen any sticky bits from the bottom of the pan with a spatula. Add a second drizzle of oil, if needed. Add the garlic and sun dried tomatoes and stir for 1-2 min. Add the stock, oregano, pepper and a pinch of chilli flakes (spicy!) and bring to a simmer. Cover with a lid and simmer for 5-7 min.

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4 Prep salad

Meanwhile, wash and dry the cherry tomatoes and the Romaine lettuce. Halve the tomatoes and chop the lettuce. Toss both in a bowl and set aside (don't season yet).

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5 Finish chicken pan

Return the chicken to the pan. Add the cooking cream. Simmer for a final 2-3 min until the sauce has thickened. Finally fold in the grated Parmesan.

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6 Serve

Once ready to serve, season the salad with olive oil, balsamic vinegar and a pinch of salt and pepper. Garnish the chicken with the fresh basil leaves, a grind of black pepper and another pinch of chilli flakes (spicy!).

Tips for fussy eaters

Don't add the chilli flakes! Chop up some of the cooked chicken and mix it with cooked pasta. Add a spoonful of the creamy sauce.

Pro tip

Reserve the chilli flakes as a garnish for those who enjoy a touch of heat.

Sun dried tomatoes and Parmesan give all they've got into this creamy one-pan dish.

Cooking Time: 30 min

Cals 482 · Prot 53 · Carbs 15 · Fat 23

Ingredients

Number of people

Pan

Chicken breast 400 Grams
Garlic cloves 2 Pieces
Sun dried tomatoes 30 Grams
Parmesan 30 Grams
Water 250 ML
Chicken stock cube 1 Pieces
Olive oil 1 Tbsp
Salt 1 Tsp
Dried oregano 2 Grams
Black pepper 2 Tsp
Chilli flakes 2 Grams
Cooking cream 100 ML
Fresh basil 15 Grams

Salad

Cherry tomatoes 150 Grams
Romaine lettuce 200 Grams
Olive oil 1 Tbsp
Balsamic vinegar 15 ML
Salt 1 Tsp
Black pepper 1 Tsp

Sun dried tomatoes and Parmesan give all they've got into this creamy one-pan dish.

Cooking Time: 30 min

Cals 482 · Prot 53 · Carbs 15 · Fat 23

Instructions

photo

1 Prep

Peel and crush or chop the garlic. Chop the sun dried tomatoes into very small pieces. Grate the Parmesan. Boil the measured water and dissolve the stock cube in it.

photo

2 Fry chicken

Heat a pan over a medium-high heat with a drizzle of olive oil. Once hot, add the chicken and fry with a pinch of salt for 4-5 min on each side until golden. Transfer to a plate and set aside. Reserve the pan.

photo

3 Make sauce

Return the pan to a medium heat. Loosen any sticky bits from the bottom of the pan with a spatula. Add a second drizzle of oil, if needed. Add the garlic and sun dried tomatoes and stir for 1-2 min. Add the stock, oregano, pepper and a pinch of chilli flakes (spicy!) and bring to a simmer. Cover with a lid and simmer for 5-7 min.

photo

4 Prep salad

Meanwhile, wash and dry the cherry tomatoes and the Romaine lettuce. Halve the tomatoes and chop the lettuce. Toss both in a bowl and set aside (don't season yet).

photo

5 Finish chicken pan

Return the chicken to the pan. Add the cooking cream. Simmer for a final 2-3 min until the sauce has thickened. Finally fold in the grated Parmesan.

photo

6 Serve

Once ready to serve, season the salad with olive oil, balsamic vinegar and a pinch of salt and pepper. Garnish the chicken with the fresh basil leaves, a grind of black pepper and another pinch of chilli flakes (spicy!).

Tips for fussy eaters

Don't add the chilli flakes! Chop up some of the cooked chicken and mix it with cooked pasta. Add a spoonful of the creamy sauce.

Pro tip

Reserve the chilli flakes as a garnish for those who enjoy a touch of heat.

Ingredients

Number of people

Pan

Chicken breast 400 Grams
Garlic cloves 2 Pieces
Sun dried tomatoes 30 Grams
Parmesan 30 Grams
Water 250 ML
Chicken stock cube 1 Pieces
Olive oil 1 Tbsp
Salt 1 Tsp
Dried oregano 2 Grams
Black pepper 2 Tsp
Chilli flakes 2 Grams
Cooking cream 100 ML
Fresh basil 15 Grams

Salad

Cherry tomatoes 150 Grams
Romaine lettuce 200 Grams
Olive oil 1 Tbsp
Balsamic vinegar 15 ML
Salt 1 Tsp
Black pepper 1 Tsp
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