Mediterranean chicken with polenta
Serves: 4
Time to make: 20 mins
Total cost: $21.16 / $5.29 per serve
(at time of publication)
Ingredients
- spray oil
- 500g chicken breast fillets, halved horizontally
- 400g jar tomato pasta sauce
- 12 pitted black olives, chopped
- ¼ cup chopped fresh flat-leaf parsley
- 2 ⅔ cups skim milk
- ⅔ cup polenta
- 500g carrots, peeled, cut in matchsticks, steamed or microwaved
- 300g sugar snap peas, steamed or microwaved
Instructions
1 Spray a large frying pan with oil. Sear chicken on both sides (1-2 minutes) over a medium-high heat. Remove from heat. Add sauce to pan and bring to the boil. Lower heat and simmer, covered, for 5 minutes. Add olives and parsley. Keep warm.
2 Meanwhile, bring milk to the boil in a saucepan. Add polenta in a slow stream. Cook over a low heat, stirring, for 3-4 minutes or until thick. Serve with chicken, sauce and vegetables.
Nutrition Info (per serve)
-
Calories 332cal
-
Kilojoules 1390kJ
-
Protein 41g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 21g
-
Dietary fibre 7g
-
Sodium 710mg
-
Calcium 350mg
-
Iron 4mg
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.
Photographer: Ian Wallace
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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