Lemon and rosemary chicken with fennel cabbage slaw
Serves: 4
Time to make: 30 mins
Total cost: $15.68 / $3.92 per serve
(at time of publication)
Ingredients
- 2 tablespoons chopped fresh rosemary
- ½ teaspoon dried red chilli flakes
- 1 lemon, 2 teaspoons zest, 3 tablespoons juice
- 4 x 120g skinless chicken breast fillets
- 2 fennel bulbs, thinly sliced
- ¼ small red cabbage, trimmed, finely shredded
- ¼ cup chopped fresh flat-leaf parsley
- 1 tablespoon olive oil
- cooking spray oil
- ¼ cup salt-reduced chicken stock
Instructions
1 Combine rosemary, chilli flakes and lemon zest in a bowl. Sprinkle mixture over both sides of chicken.
2 To make slaw, combine fennel, cabbage and parsley in a bowl. In a separate bowl whisk together 1 tablespoon lemon juice and olive oil. Drizzle over slaw. Toss to combine.
3 Spray a large frying pan with oil and place over a high heat. Cook chicken for 4-6 minutes each side or until golden and cooked through. Remove from pan.
4 Add the remaining lemon juice and stock to pan and warm through. Divide chicken and slaw among serving plates. Drizzle lemon juice mixture over chicken and serve.
Serving suggestion
Grainy bread rolls
Variations
Make it gluten free: Use gluten-free stock.
Nutrition Info (per serve)
-
Calories 225cal
-
Kilojoules 940kJ
-
Protein 30g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 10g
-
–Sugars 6g
-
Dietary fibre 4g
-
Sodium 140mg
-
Calcium 110mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
