Crunchy chicken and vegetables with new potatoes
| Category: | Lunch Dinner |
Ingredients
For the bake
1 teaspoon of vegetable oil
1 small chicken fillet (100g / 3½oz.), diced
1 small onion, peeled and chopped
1 small green pepper, deseeded and chopped
1 clove of garlic, peeled and crushed or finely chopped
1 small tin of chopped plum tomatoes (227g / 8oz.)
85g / 3oz. broccoli
1 teaspoon of mixed herbs
1 slice wholemeal bread, crumbed using a grater or a food processor
30g / 1oz. of low-fat cheddar cheese, grated
Black pepper, to taste
Serve with
4 small new potatoes
Crunchy chicken and vegetables with new potatoes Directions
- 1. Heat the oil in a non-stick pan over a medium heat and when hot, add the chicken and cook
until brown, approximately 5 minutes. Remove from the heat and set aside.
2. In the same pan, gently fry the onion, green pepper and garlic for 10 minutes, until the
vegetables are soft.
3. Return the chicken to the pan along with the tomatoes, broccoli and mixed herbs.
4. Bring to the boil, then turn down the heat and simmer for 15 minutes.
5. Place the potatoes into a saucepan of boiling water and cook for 20 minutes until soft.
6. When the chicken and vegetables are cooked, turn on your grill to a medium heat, transfer
the mixture to a heat proof dish and top with the breadcrumbs and cheese.
7. Place the dish under the grill and cook for about 5 minutes until the topping is crispy.
8. When cooked, drain the potatoes and serve alongside the crispy chicken and vegetables
Notes
Serves 1
Nutrition facts
Per Serving
| Kcal: | 76 kcal |
| Kjoule: | 316 Kjoule |
| Fibers (g): | 1.5g |
| Sodium (mg): | 0.2mg |
| Carbs: | 5.5g |
| Sugar (g): | 2g |
| Fat: | 2.4g |
| Saturated fat (g): | 0.6g |
| Proteins: | 6.8g |
