Chicken and White Bean Mash

Nutrition per serve

Ingredients

• 1pcs carrot
• 1pcs zucchini
• 1clove garlic
• 1pcs potato
• 400g cannellini beans
• 1bunch dill
• 10g capers
• 20g slivered almonds
• 300g free-range chicken breast fillet
• 23ml olive oil
• 15ml extra virgin olive oil
• 10ml dijon mustard
• 5ml red or white wine vinegar
• 3ml honey

Method

1. Step 1 — Prep and roast vegetables
   Preheat the oven to 200C, fan-forced. Line an oven tray with baking paper. Quarter the carrot and zucchini lengthwise, then halve widthwise on an angle. Crush or finely chop the garlic. Put the carrot, zucchini and garlic on the lined tray. Drizzle with 2 tsp olive oil, season with salt and pepper and toss to coat. Roast for 20-25 mins until tender.
2. Step 2 — Prep and cook potato
   While the vegetables are roasting, peel the potato and cut into 2cm chunks. Put in a medium saucepan of cold salted water and bring to the boil. Reduce the heat to medium and cook for 12-14 mins until tender. Drain and return the potato to the pan.
3. Step 3 — Prep ingredients
   Drain and rinse the beans. Coarsely chop the dill, discarding any large stems. Coarsely chop the capers. Put the almonds on an oven tray and roast, on a separate shelf, for 4 mins or until golden.
4. Step 4 — Cook chicken
   CHICKEN BREAST OPTION Put the chicken flat on a board, put your hand on top and halve horizontally into fillets. Season with salt and pepper. Heat 1 tbs olive oil in a medium frypan over medium-high heat. Cook the chicken for 2-4 mins each side until golden and cooked through. Remove from the pan and rest for 3 mins.
5. Step 5 — Make white bean mash
   Meanwhile, add the beans to the potato and mash until almost smooth. Add 3 tsp extra virgin olive oil and 2 tsp dijon mustard, season with salt and pepper and mash until smooth. Taste, then season with salt and pepper.
6. Step 6 — Get ready to serve
   Add the almonds, capers, three-quarters of the dill, 1 tsp red wine vinegar and ½ tsp honey to the tray with the roasted vegetables and toss until combined. Divide the mash, chicken and vegetables among plates. Scatter with the remaining dill to serve.

Allergens

Sulphites, Almond