Pan-fried chicken with pea polenta

Serves: 1

Time to make: 20 mins

Ingredients

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1 skinless chicken thigh

olive spray oil

¼ teaspoon Tuscan seasoning

½ cup peas

½ x 400g can chickpeagarbanzoXsgarbanzosX in spring water, drained, rinsed

1 ½ cups boiling water

1 salt-reduced vegetable stock cube

¼ cup polenta

1 spring onion, finely chopped

1 tablespoon fresh basil

Instructions

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1 Trim chicken thigh of any visible fat. Cut in bite-sized pieces and place on grease-proof paper. Spray with oil.

2 Coat chicken with seasoning. Set aside. Spray a frying pan with oil and set over a medium-high heat. Cook chicken for a few minutes, or until lightly golden. Keep warm.

3 Cook peas until tender. Drain. Return to pan. Add chickpeas.

4 Mix boiling water with stock and place in a separate pan. Heat until boiling. Gradually add polenta. Heat for 2 minutes, stirring with a wooden spoon. Add spring onion, basil and half the peas. Cook for a few more minutes. Keep warm.

5 Serve chicken with polenta, peas and chickpeas, and extra basil, if desired.

Nutrition Info (per serve)

Calories 579 cal

Kilojoules 2420 kJ

Protein 37 g

Total fat 23 g

Saturated fat 5 g

Carbohydrates 50 g

Sugar 7 g

Dietary fibre 17 g

Sodium 580 mg

Calcium 110 mg

Iron 5.5 mg

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.