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Quick Herbed Chicken & Pre-Cut Fries
Calorie Smart
Quick Herbed Chicken & Pre-Cut Fries

with Pear Salad & Garlic Sauce

20 min
Difficulty: 1/3
Mediterranean

You can't go wrong with herby chicken, golden fries or creamy garlic sauce. This meal is a greatest hits of our fave flavours, with juicy chicken tenders leading the way.

Allergens

Milk
Sesame
Eggs

Utensils

Large Non-Stick Pan
Baking Paper

Tags

Quick
Classic-plates
Over 30g protein
Calorie Smart
Naturally GF
Mediterranean
Dietitian approved
Ingredients
Pear

Pear

1

Chicken thigh

Chicken thigh

330 g

Snacking Tomatoes

Snacking Tomatoes

1 packet

Garlic Sauce

Garlic Sauce

1 packet

Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Potato Fries

Potato Fries

1 packet

Spinach & rocket mix

Spinach & rocket mix

1 packet

Olive oil

Olive oil

1 drizzle

Honey

Honey

0.5 tbs

Vinegar

Vinegar

1 drizzle

Preparation
1
Bake the fries

• Preheat oven to 240°C/220°C fan-forced.
• Spread potato fries over a large microwave-safe plate. Cover with a damp paper towel. Microwave fries on high, 4 minutes.
• Drain any excess liquid, then place fries on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat.
• Spread out evenly, then bake until golden and tender, 10-15 minutes. 


TIP: If your tray is getting crowded, divide the potato fries between two trays! 

2
Cook the chicken

• Meanwhile, in large bowl, combine garlic & herb seasoning, a drizzle of olive oiland a pinch of pepper. Add chicken thigh, tossing to coat.
• In a large frying pan, heat a drizzle of olive oil over medium-high heat.
• Cook chicken thigh, turning occasionally, until browned and cooked through, 10-14 minutes.
• In the last minute of cook time, add the honey to pan, turning chicken to coat. 


TIP: The chicken is cooked through when it’s no longer pink inside.

3
Toss the salad

• While chicken is cooking, thinly slice pear.
• Halve snacking tomatoes.
• In a medium bowl, combine a drizzle of vinegar and olive oil.
• Just before serving, add spinach & rocket mix, pear and tomatoes and toss to combine. Season to taste with salt and pepper.

4
Finish & serve

• Divide herbed chicken, fries and pear salad between plates.
• Serve with garlic sauce. Enjoy! 

Nutrition per serving

2140

kJ

Energy (kJ)

512

kcal

Calories

20.6

g

Fat

4

g

of which saturates

41.6

g

Carbohydrate

12

g

of which sugars

5.6

g

Dietary Fibre

37.7

g

Protein

0

mg

Cholesterol

590

mg

Sodium

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