Glazed chicken over winter mash
A healthy family chicken meal to keep you warm in the winter months - it's low in fat too
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 - 15 mins
Cook 40 - 45 mins
Low-fat, Super healthy
- Put the carrots in a large saucepan of water and bring to the boil. After 10 minutes, add the leeks and boil for another 15 minutes until very tender.
- Meanwhile, preheat the grill to high. Grate the zest from the lemon and squeeze 1 tablespoon of the juice. Mix the honey, lemon zest and juice and brush half on the underside of the chicken. Put the chicken glazed side up on a foil lined baking tray and grill for 5-6 minutes. Turn over and carefully brush with the remaining honey mixture. Grill for another 5-6 minutes or until the chicken is cooked through, rolling it in the caramelised honey on the tray so it gets a lovely golden glaze.
- Drain and roughly mash the carrots and leeks. Season, then stir in the watercress until it has wilted. Serve the chicken on a bed of mash with lemon wedges on the side.
A different veg
You could use parsnip or swede as a tasty alternative.
Per serving
238 kcalories, protein 36g, carbohydrate 19g, fat 3 g, saturated fat 1g, fibre 5g, sugar 6g, salt 0.32 g
Recipe from Good Food magazine, February 2002.
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http://www.bbcgoodfood.com/recipes/1290/
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Ingredients
- 500g carrots , roughly chopped
- 2 large leeks , roughly chopped
- 1 lemon
- 2 tbsp clear honey
- 4 boneless skinless chicken breasts, about 140g/5oz each
- 50g watercress , roughly chopped
- lemon wedges, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 - 15 mins
Cook 40 - 45 mins
Low-fat, Super healthy
Ingredients
- 500g carrots , roughly chopped
- 2 large leeks , roughly chopped
- 1 lemon
- 2 tbsp clear honey
- 4 boneless skinless chicken breasts, about 140g/5oz each
- 50g watercress , roughly chopped
- lemon wedges, to serve
Per serving
238 kcalories, protein 36g, carbohydrate 19g, fat 3 g, saturated fat 1g, fibre 5g, sugar 6g, salt 0.32 g
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- You get an online binder, where you can store all your favourite recipes and create menus.
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11 January 2008
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18 January 2008
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03 February 2008
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20 October 2009
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