Pan-fried chicken with orange-roasted vegetables

Serves: 4

Time to make: 20 mins

Total cost: $25.70 / $6.43 per serve

(at time of publication)

Ingredients

1 quantity Roasted vegetables
1 orange, quartered
few sprigs fresh rosemary or thyme
4 free-range chicken breasts
½ tablespoon olive oil

Instructions

1 Preheat oven to 180°C. Place vegetables in a large roasting tin and squeeze over the orange. Add a splash of water then tuck orange pieces into vegetables. Cover with a lid or foil and warm vegetables in oven while chicken cooks.

3 Stuff herbs under chicken skin and season with salt and pepper. Heat oil in a frying pan and cook chicken for 10-15 minutes, turning once, until cooked through and golden all over.

4 Divide orange-roasted vegetables among 4 plates and serve each topped with a piece of chicken.

Nutrition Info (per serve)

Kilojoules 1810kJ

Calories 433cal

Protein 43.3g

Total fat 16.6g

–Saturated fat 3.4g

Carbohydrates 28g

–Sugars 13.5g

Dietary fibre 6.7g

Sodium 720mg

Calcium 100mg

Iron 2.7mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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