Lemon Rosemary Chicken

Lemon Rosemary Chicken

Ready in 40 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, June 4, 2017.
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With balsamic mushrooms, cherry tomatoes and cauliflower.

Ingredients

ROASTED VEGETABLES

  • ½ parsnip, cut into quarters lengthways then sliced 1cm
  • ¼ cauliflower, cut into small florets and stalk roughly diced
  • 1 teaspoon oil, for roasting (or use spray oil)
  • ¼ teaspoon salt
  • ½ punnet cherry tomatoes
  • 20g sunflower seeds
  • ½ bag baby spinach leaves

LEMON ROSEMARY CHICKEN

  • 300g chicken breast steak
  • Zest and juice of ½ lemon
  • 1 teaspoon finely chopped rosemary leaves
  • ½ teaspoon olive oil
  • ½-1 clove garlic, minced
  • ¼ teaspoon salt

BALSAMIC MUSHROOMS

  • 200g white button mushrooms
  • 1 teaspoon oil, for cooking (or use spray oil)
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon soy sauce
  • 2 teaspoons mustard (e.g. Dijon, wholegrain)

TO SERVE

  • ½ lemon, cut into wedges (optional)

Steps

  1. oven to 220°C. Line two oven trays with baking paper.
  2. Toss parsnip and cauliflower with first measures of oil and salt on first prepared tray. Season with pepper and roast for about 12 minutes. Toss through tomatoes and sunflower seeds and roast a further 5 minutes, until vegetables are tender.
  3. Once vegetables have finished cooking, move tray to lowest oven rack to keep warm and increase oven temperature to high grill.
  4. Pat chicken dry with paper towels and place in a bowl with all remaining lemon rosemary chicken ingredients and season with pepper. Toss to coat chicken well and set aside to marinate.
  5. Thinly slice mushrooms. Heat second measure of oil in a fry-pan on high heat. Cook mushrooms, stirring, for 3-4 minutes, until softened. Reduce heat to low-medium, add all remaining balsamic mushroom ingredients and season. Cook for about 30 seconds, until coated. Remove from heat and set aside.
  6. While mushrooms are cooking, place chicken on second prepared tray and grill (on upper oven rack) for 2-4 minutes each side (depending on thickness), until just cooked through. Remove both trays from oven and set chicken aside, covered in foil, to rest for 2-3 minutes before slicing thickly.
  7. Toss spinach, balsamic mushrooms and any chicken resting juices through roast vegetables and season to taste with salt and pepper.
  8. divide roasted vegetables and lemon rosemary chicken between plates. Squeeze over a wedge of lemon just before serving (if using)

Nutritional Information

Energy 1561 kj
373 kcal
Protein 42.6g
Carbohydrate 13.0g
Fat 15.4g