Salt and pepper chicken

Photographer: Ian Wallace

This healthy and delicious main is simple enough to make on a weeknight and impressive enough to serve weekend dinner guests.

Serves: 6

Time to make: 20 mins , plus 5 mins marinating

Hands-on time: 10 mins

Ingredients

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1 lemon, juice
1 tablespoon rice bran oil
1 tablespoon finely chopped fresh thyme
½ teaspoon salt
½ teaspoon ground pepper
3 cloves garlic, finely chopped
6 x 150g skinless chicken breasts
olive spray oil

Instructions

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1 In a bowl, combine lemon juice, oil, thyme, salt, pepper and garlic. Mix well. Pour mixture over chicken, turning several times to ensure each breast is evenly coated. Cover and set aside to marinate for 5 minutes.

2 Place a ridged chargrill pan over a medium heat. Spray with olive oil. Cook chicken for 5-6 minutes each side until golden-brown and cooked through.

3 Serve with brown rice and a selection of green vegetables of your choice.

Variations

Make it vegetarian: Simply swap chicken for the same amount of firm tofu.

HFG tip

Allergy-friendly dinner party for six

Whether gluten-free, vegetarian, lactose intolerant or just plain picky, any one of these simple recipes will accommodate dietary requirements – while pleasing everyone’s taste buds at the same time!

Entreé: Creamy broccoli soup
Main (Option 1): Salt and pepper chicken
Main (Option 2): Gluten-free vege pie
Side: Bacon, beetroot and lentil salad
Dessert: Sorbet sandwich

Nutrition Info (per serve)

Calories 244 cal

Kilojoules 1020 kJ

Protein 32 g

Total fat 12 g

Saturated fat 4 g

Carbohydrates 3 g

Sugar 1 g

Dietary fibre 0 g

Sodium 290 mg

Calcium 30 mg

Iron 2 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.