with Garlic Veggie Mash & Apple Salad
How do you jazz up a chicken and mash dinner, the answer is here two-fold. First, add a carrot to the potato to make a vibrant veggie mash, it’s very eye-catching. Next up, an onion chutney to bring in a smokey flavour to the tender chicken strips. There you have it, a recipe refurbishment in four easy steps. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*
Allergens
Utensils
Tags
Olive oil
1
Potato
2
Carrot
2
Chicken breast strips
1 packet
Onion Chutney
1 packet
Balsamic vinegar
1 tsp
Water
0.25 cup
Mixed Salad Leaves
1 bag
Red wine vinegar
1 drizzle
Tomato
1
Garlic
2 clove
• Bring a medium saucepan of salted water to the boil. Slightly crush garlic cloves using the flat side of a knife, then remove skin. Peel potato and carrot, then cut both into large chunks. • Cook potato, carrot and garlic in the boiling water until easily pierced with a fork, 10-15 minutes. Drain. • Return veggies and garlic to the pan with a drizzle of olive oil, then season with salt. • Mash until smooth, then cover to keep warm.
• Meanwhile, roughly chop tomato. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook chicken strips until browned and cooked through, 3-4 minutes each side. Transfer to a plate. TIP: Chicken is cooked through when it's no longer pink inside.
• Remove pan from heat, then add onion chutney, the balsamic vinegar and water and stir until combined. Season to taste. TIP: Add a splash more water if the sauce looks too thick.
• In a large bowl, combine mixed salad leaves, tomato and a drizzle of red wine vinegar and olive oil. Season to taste. • Divide garlic veggie mash, tomato salad and chicken strips between plates. • Spoon onion chutney sauce over chicken. Enjoy!
1617
kJ
Energy (kJ)
13.3
g
Fat
3.1
g
of which saturates
33.3
g
Carbohydrate
16.2
g
of which sugars
7.9
g
Dietary Fibre
33.2
g
Protein
280
mg
Sodium
