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Pan Fried Chicken
Family Friendly
Under 600 calories
Pan Fried Chicken

with Roasted Squash and Garlicky Greens

40 min
Difficulty: 2/3
British

This Pan Fried Chicken, Squash & Greens is bursting full of flavours and make the perfect dinner night option, from HelloFresh. Cook up a fresh start!

Utensils

Baking Tray
Large Bowl
Bowl
Garlic Press
Zester
Chopping Board
Knife
Grill Pan

Tags

Family Friendly
Under 600 calories
Ingredients
Ground Coriander

Ground Coriander

1

Sliced Spring Greens

Sliced Spring Greens

200

Skin-On British Chicken Breasts

Skin-On British Chicken Breasts

2

Butternut Squash

Butternut Squash

1

Garlic Clove

Garlic Clove

1

Lemon

Lemon

0.5

Mayonnaise

Mayonnaise

1

Preparation
1
Squash Time

Preheat your oven to 220°C. Trim the butternut squash, halve lengthways and scoop out the seeds. Chop it widthways into 1cm wide slices, then chop into 1cm chunks (no need to peel). Lay on a baking tray, drizzle with oil, salt and pepper. Toss to coat, then spread evenly and roast on the top shelf of your oven until soft and golden, 25-30 mins, turn halfway through cooking.

2
Coat The Chicken

Meanwhile, peel and grate the garlic (or use a garlic press), set aside. Zest and halve the lemon. Put the ground coriander and lemon zest in a large bowl with a pinch of salt and pepper and a drizzle of oil. Mix to combined, then add the chicken breasts to the bowl. Toss to coat in the mixture and then set aside. IMPORTANT: Always wash your hands after handling raw chicken.

3
Cook The Chook

Heat a dry frying pan on high heat (no oil). Once the pan is hot, lay in the chicken skin side down and cook until the skin is nice and crispy, about 5-6 mins. Turn and cook for 2 mins on the other side, then transfer to a baking tray. Don't wash out your pan we'll use this later. Roast the chicken in your oven until cooked through, 12-15 mins. IMPORTANT: The chicken is cooked when no longer pink in the middle.

4
Fry The Greens

When everything is about 6 mins from being ready, pop your frying pan back on medium high heat and add a splash of oil. Add the spring greens, a pinch of salt and pepper and stir fry until softened, 3-5 mins. Add the garlic to the greens, stir and cook for 1 minute. Remove from the heat.

5
MIX

Once the chicken and squash are cooked, remove from the oven and pop your chicken on a board to rest. Stir the squash through the greens either in your baking tray or frying pan - whichever is easiest!

6
Finish And Serve

Pop the mayo in a bowl and add a squeeze of lemon and a pinch of salt and pepper. Mix together. Thinly slice the chicken. Serve the squash and greens in bowls with the chicken on top and a dollop of lemony mayonnaise. Enjoy!

Nutrition per serving

371

kcal

Energy (kcal)

1552

kJ

Energy (kJ)

12

g

Fat

2

g

of which saturates

23

g

Carbohydrate

13

g

of which sugars

43

g

Protein

1.8

g

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