Diabetic Living magazine (Australia) July 2013
1. Put potatoes in microwave container with water and cook on high for 4-5 minutes until tender.
2. Put chicken pieces side by side between 2 sheets of grease proof paper and pound until an even thickness.
3. Heat oil in a large non-stick frying pan over a medium heat. Add chicken and cook for 2 minutes on each side or until light golden and cooked through. Transfer to a plate and cover with foil to keep warm.
4. Put cooking cream, extra water and lemon juice in a small bowl. Whisk to combine, then add mixture to pan and cook, stirring until sauce comes to a simmer. Simmer for 1 minute, then stir in lemon zest and mustard. Season with salt and pepper.
5. Return chicken to pan and turn to warm through. Sprinkle over parsley and gently stir through.
6. Put potatoes on plates and smash with potato masher to flatten.
Top with chicken and sauce. Serve with steamed broccoli and spinach.
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Serving Size: 1 Serving (545g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 434 | ||
Calories from Fat: 91 (21%) | ||
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Amt Per Serving | % DV | |
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Total Fat 10.1g | 13 % | |
Saturated Fat 4.5g | 22 % | |
Monounsaturated Fat 3.4g | ||
Polyunsanturated Fat 1g | ||
Cholesterol 106.8mg | 33 % | |
Sodium 238.9mg | 8 % | |
Potassium 1805.2mg | 48 % | |
Total Carbohydrate 44.2g | 13 % | |
Dietary Fiber 7.7g | 31 % | |
Sugars, other 36.5g | ||
Protein 43.2g | 62 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 434
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