Calorie-Conscious Pan-Fried Chicken

Nutrition per serve

Ingredients

• 1pcs potato
• 1pcs zucchini
• 1pcs capsicum
• 1pcs spring onion
• 1clove garlic
• 50g horseradish dressing
• 5g Italian seasoning
• 300g free-range chicken breast fillet
• 50g baby spinach leaves
• 15ml olive oil

Method

1. Step 1 — Cook potato
   Cut the unpeeled potato into 2cm chunks. Put the potato in a small saucepan of cold salted water and bring to the boil. Reduce the heat to medium and cook for 12 mins. Drain.
2. Step 2 — Prep ingredients
   Meanwhile, thinly slice the zucchini, capsicum and spring onion. Crush or finely chop the garlic.
3. Step 3 — Make dressing
   Combine the horseradish dressing, ½ tsp Italian seasoning and 2 tsp water in a bowl. Taste, then season with salt and pepper.
4. Step 4 — Cook vegetables
   Heat 2 tsp olive oil in a medium frypan over high heat. Cook the zucchini and capsicum, stirring regularly, for 2-3 mins until slightly charred. Add the garlic and cook, stirring, for 1 min or until fragrant. Remove from the pan.
5. Step 5 — Prep and cook chicken
   While the vegetables are cooking, combine the remaining Italian seasoning and 2 tsp olive oil in a large bowl. Cut the chicken lengthwise into 1cm-thick slices, add to the seasoned oil and toss to coat. Heat the same frypan over medium-high heat. Cook the chicken for 3 mins each side or until golden and cooked through. Remove from the heat.
6. Step 6 — Toss salad and serve
   Put the potato, zucchini, capsicum, spring onion and spinach in a large bowl and toss to combine. Divide the salad and chicken among plates. Drizzle the dressing over the salad to serve.

Allergens

Egg, Sulphites