Crushed potatoes with sizzled chicken
Full of fresh flavour and superhealthy, this quick-to-make chicken dish is a simple summer treat
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 25-35 minutes
Low-fat, Super healthy
- Put the potatoes on to cook in a pan of lightly salted boiling water. When they have been simmering for about 10 minutes, start to cook the chicken.
- Measure 2 teaspoons of the olive oil into a large frying pan or wok. Heat it, then add the chicken pieces but don't stir them immediately - just let them sear for a few seconds over a high heat so they get nice and brown. Now turn them over and sear on the other side. Turn the heat down and cook for a few more minutes until golden.
- Add the tomatoes, olives and rosemary sprigs to the pan with the chicken. Stir everything together well and cook gently for a couple of minutes. Season the mixture with black pepper.
- Meanwhile, make the dressing by mixing the rest of the olive oil together with the lemon zest, lemon juice and mustard. Season with a little salt and pepper.
- Strew the watercress over 4 serving plates. Drain the potatoes then spoon them over the watercress. Crush each potato lightly with a fork. Share out the chicken mixture, piling it on top of the potatoes, then drizzle the lot with the olive oil and lemon dressing.
Making with eggs
Poached eggs make a great alternative to chicken - the dressing mingles with the egg and potatoes and tastes fantastic. But omit the olives.
Making with tofu
For a vegetarian version, use 2 x 220g packets of smoked tofu instead of the chicken. Cut it into cubes and fry it gently in the olive oil for about 4-5 minutes before adding the tomatoes, olives and rosemary.
453 kcalories, protein 35.0g, carbohydrate 58.0g, fat 11.0 g, saturated fat 2.0g, fibre 6.0g, salt 1.48 g
Recipe from Good Food magazine, January 2003.
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http://www.bbcgoodfood.com/recipes/1373/
http://www.bbcgoodfood.com/recipes/1373/
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Ingredients
- 1.3kg waxy potatoes such as Desirée, cut into large chunks
- 2.0 tbsp olive oil
- 3 large skinless boneless chicken breast fillets , each sliced into 6-8 pieces
- 50.0g SunBlush tomatoes or sun-dried tomatoes (drained really well)
- 50.0g black olives
- 4 rosemary sprigs
- 1 lemon , grated zest and juice
- 1.0 tsp wholegrain mustard
- a couple of handfuls of watercress
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 25-35 minutes
Low-fat, Super healthy
Ingredients
- 1.3kg waxy potatoes such as Desirée, cut into large chunks
- 2.0 tbsp olive oil
- 3 large skinless boneless chicken breast fillets , each sliced into 6-8 pieces
- 50.0g SunBlush tomatoes or sun-dried tomatoes (drained really well)
- 50.0g black olives
- 4 rosemary sprigs
- 1 lemon , grated zest and juice
- 1.0 tsp wholegrain mustard
- a couple of handfuls of watercress
453 kcalories, protein 35.0g, carbohydrate 58.0g, fat 11.0 g, saturated fat 2.0g, fibre 6.0g, salt 1.48 g
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13 November 2007
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