Lemon Pepper Chicken with Gold Kumara Mash
Ready in 30 minutes
• Serves 4-5
This dish most recently appeared in My Gluten Free Bag on Sunday, September 18, 2016.
This dish most recently appeared in My Gluten Free Bag on Sunday, September 18, 2016.
Quick tasty chicken with lemon pepper seasoning.
Ingredients
GOLD KUMARA MASH
- 600g gold kumara, peeled and diced 2cm
- ¼ cup milk
- 1 tablespoon butter
- ½ bag baby spinach leaves, roughly chopped
LEMON PEPPER CHICKEN
- 550g chicken thighs
- 1 tablespoon GF flour
- 1 tablespoon GF lemon pepper spice mix
- ½ cup white wine or GF chicken stock
- 2 cloves garlic, minced
- Zest and juice of ½ lemon
VEGGIES
- 400g green beans, ends trimmed
- 1 yellow capsicum, core and seeds removed, sliced 1cm-thick
Steps
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oven to 220°C. Bring a medium pot of salted water to the boil. Preheat a baking dish (if using).
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Cook kumara in pot of boiling water until very soft, 15–17 minutes. Drain and mash with milk and butter until smooth. Fold through spinach and season to taste with salt and pepper.
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While kumara cooks, prepare the rest of the meal. Pat chicken dry with paper towels. In a medium bowl, combine flour and lemon pepper spice mix. Heat a drizzle of oil in an oven-proof fry-pan on medium-high heat and lightly coat chicken in flour/lemon pepper mix.
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Cook chicken for 1–2 minutes each side, until golden (chicken does not need to be cooked through). Set aside.
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Return pan to medium-high heat, add wine/stock and garlic to deglaze pan. Cook 1–2 minutes until wine/stock has reduced. Add browned chicken, lemon zest and juice. Simmer for 1 minute, spooning juices over chicken. Place pan into oven and bake chicken for 6–8 minutes, until cooked through.
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While chicken is cooking, heat a drizzle of oil in another fry pan on high heat. Stir-fry beans and capsicum for 3–4 minutes, tossing regularly, until beans are bright green and just tender. Season with salt and pepper.
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Divide gold kumara mash between plates and top with lemon pepper chicken. Serve veggies on the side and drizzle over any cooking juices.
Nutritional Information
Energy |
1903 kj 455 kcal |
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Protein | 24.9g |
Carbohydrate | 33.2g |
Fat | 21.3g |