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Seared Chicken & Creamy Parsley Sauce
Kid Friendly
Calorie Smart
Under 40g carbs
Seared Chicken & Creamy Parsley Sauce

with Roast Potato & Garlicky Veggies

Difficulty: 1/3
ModOz

Slather a silky sauce on seared chicken breasts, serve with golden potato chunks and crisp sautéed veggies, and you have a weeknight winner without the carb overload. Check out our 'Little cooks' tips and get the kids involved, too! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Milk

Utensils

Large Non-Stick Pan
Baking Paper
Baking Tray

Tags

Kid Friendly
Over 30g protein
Calorie Smart
Under 40g carbs
Climate Superstar
Ingredients
Olive oil

Olive oil

Potato

Potato

2

Broccoli

Broccoli

1 head

Carrot

Carrot

1

Garlic

Garlic

2 clove

Parsley

Parsley

1 bag

Chicken breast

Chicken breast

1 packet

Light cooking cream

Light cooking cream

1 packet

Chicken-style stock powder

Chicken-style stock powder

0.5 sachet

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. • Cut potato into small chunks. • Place potato on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Roast until tender, 20-25 minutes. TIP: If your oven tray is crowded, divide the potato between two trays. Little cooks: Help season and toss the potato chunks! Make sure they're spread out in a single layer.

2
2

• Meanwhile, cut broccoli into small florets. • Thinly slice carrot into rounds. • Finely chop garlic. • Roughly chop parsley leaves.

3
3

• Place your hand flat on top of each chicken breast and slice through horizontally to make two thin steaks. Season both sides with salt and pepper. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook chicken until cooked through, 3-5 minutes each side (cook in batches if your pan is getting crowded). • Transfer to a plate and cover to keep warm. TIP: Chicken is cooked through when it's no longer pink inside.

4
4

• Return frying pan to medium-high heat with a drizzle of olive oil. • Cook broccoli and carrot with a splash of water, tossing, until tender, 5-6 minutes. • Add garlic and cook until fragrant, 1 minute. Transfer to a plate.

5
5

• Return frying pan to medium-low heat. • Add light cooking cream, parsley, chicken-style stock powder (see ingredients) and any chicken resting juices. Cook, stirring, until slightly thickened, 1-2 minutes. • Remove from heat. TIP: If you'd prefer a thinner sauce, add more water, 1 tsp at a time, until desired consistency is reached.

6
6

• Slice seared chicken. • Divide chicken, roast potato and garlicky veggies between plates. • Drizzle creamy parsley sauce over chicken to serve. Enjoy! Little cooks: Under adult supervision, add the finishing touch by drizzling the sauce on top!

Nutrition per serving

2343

kJ

Energy (kJ)

23.7

g

Fat

10.1

g

of which saturates

33.5

g

Carbohydrate

11.2

g

of which sugars

13.1

g

Dietary Fibre

49.3

g

Protein

432

mg

Sodium

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1/3
Calorie Smart
Under 40g carbs
Climate Superstar
Not Suitable for Coeliacs
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