Garlic-Lemon Chicken with Broccoli & Peas

Per serving

Calories

386

Protein

46 g

Carbs

28 g

Fat

10 g

Fibre

9 g

Vitamins and minerals, % of a day’s needs

• Iron21%
• Vitamin D1%
• B1214%
• Zinc27%
• Magnesium28%
• Omega-319%
• Folate59%
• Calcium10%
• Selenium38%
• Potassium36%
• Vitamin C186%
• Riboflavin38%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 320 g Chicken breast
• 300 g Broccoli
• 150 g Peas
• 150 g Cherry tomatoes
• 4 cloves Garlic
• 30 ml Lemon juice
• 15 g Fresh parsley
• 2 tsp Olive oil
• 1 tsp Chilli flakes
• 100 ml Water
• 1 tsp Salt

Method

1. 1

   Cut the 320g of chicken breast into large chunks, break the 300g of broccoli into small florets, halve the 150g of cherry tomatoes, slice the 4 cloves of garlic and chop the 15g of fresh parsley.

2. 2

   Heat 2 tsp olive oil in a large pan over high heat, add the chicken chunks with 1 tsp salt and sear for 4 minutes, turning once, until both cut faces are golden, then move them to a plate.

3. 3

   Drop the heat to medium, add the sliced garlic and 1 tsp chilli flakes for 30 seconds until fragrant, then add the broccoli florets and the 100ml of water, cover, and steam for 3 minutes until the broccoli is bright green and just tender.

4. 4

   Uncover, add the 150g of peas and the halved tomatoes and return the chicken with any juices from the plate, then cook over medium-high heat for 3 minutes until the liquid has reduced to a glaze and the chicken is hot through.

5. 5

   Take the pan off the heat, pour in the 30ml of lemon juice, scatter the chopped parsley over and divide it between two plates.