Pan-fried chicken with pea polenta

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

First published: Apr 2009

Serves: 1

Time to make: 20 mins

Total cost: $3.80 / $3.80 per serve

(at time of publication)

Ingredients

More weights & measures

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

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 579cal

Kilojoules 2420kJ

Protein 37g

Total fat 23g

–Saturated fat 5g

Carbohydrates 50g

–Sugars 7g

Dietary fibre 17g

Sodium 580mg

Calcium 110mg

Iron 5.5mg

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.

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