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
Log In or Sign Up to save this recipe to your shopping list.
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)
-
Calories 433cal
-
Kilojoules 1810kJ
-
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: 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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
