Chicken with crispy Parma ham
A delicious low-fat dish in just 30 minutes, perfect if friends drop by midweek
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
- Cook the new potatoes in boiling salted water for 10-15 mins, until just tender, adding the green beans for the final 2 mins. Meanwhile, put each chicken breast between two sheets of cling film and bash them with a rolling pin until they're about 1cm thick. Season.
- Heat a large frying pan and add the Parma ham. Cook for 2 mins, until crisp. Drain on kitchen paper. Add the oil to the pan and add two of the chicken breasts. Cook for 3 mins each side, transfer to a plate and keep warm. Cook the other two breasts in the same way.
- Remove the pan from the heat and add the garlic and lemon juice. Toss in the drained beans and potatoes and crumble in the Parma ham. Divide the chicken and veg between four plates.
PER SERVING
302 kcalories, protein 42g, carbohydrate 20g, fat 7 g, saturated fat 2g, fibre 2g, sugar 3g, salt 0.96 g
Recipe from Good Food magazine, August 2011.
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http://www.bbcgoodfood.com/recipes/1508656/
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Ingredients
- 450g new potatoes , halved if large
- 225g runner beans , trimmed and sliced
- 4 skinless chicken breasts
- 1 tbsp olive oil
- 4 slices Parma ham
- 1 garlic clove , crushed
- juice 1 lemon
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ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat
Ingredients
- 450g new potatoes , halved if large
- 225g runner beans , trimmed and sliced
- 4 skinless chicken breasts
- 1 tbsp olive oil
- 4 slices Parma ham
- 1 garlic clove , crushed
- juice 1 lemon
PER SERVING
302 kcalories, protein 42g, carbohydrate 20g, fat 7 g, saturated fat 2g, fibre 2g, sugar 3g, salt 0.96 g
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25 July 2011
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