Salt and pepper chicken
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
Total cost: $23.76 / $3.96 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 244cal
-
Kilojoules 1020kJ
-
Protein 32g
-
Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 3g
-
–Sugars 1g
-
Dietary fibre 0g
-
Sodium 290mg
-
Calcium 30mg
-
Iron 2mg
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.
