Chicken breasts with spring vegetables recipe

  • Serves 4
  • 25 mins to prepare and 25 mins to cook
  • 329 calories / serving
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Preheat the oven to 180° C.

Cut 4 squares of wax paper roughly 30cm x 30cm in dimension. Heat half of the olive oil in a large frying pan over a moderate heat until hot. Sear the chicken strips with some seasoning until golden in colour all over; roughly 3-4 minutes. Remove from the heat then spoon into the centre of the pieces of wax paper.

Arrange the vegetables in and around the chicken making sure you keep a 3-4 inch border of wax paper around the ingredients. Drizzle with the rest of the olive oil then bring the borders of the wax paper up and around the ingredients.

Arrange carefully on baking sheets. Cook in the oven for 6-8 minutes until the vegetables are cooked and tender. Check the meat is cooked through with no pink showing. Remove and allow to cool for a few minutes before sprinkling with the chopped herbs and serving.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

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  • Ingredients

  • 70ml olive oil
  • 4 skinless chicken breasts, cut into thin strips
  • 125g frozen peas, thawed
  • 150g baby carrots
  • 75g mange tout
  • 1 red pepper, de-seeded and cut into strips
  • 1tbsp parsley leaves, finely chopped
  • 1tbsp tarragon leaves, finely chopped
  • salt
  • pepper
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  • Energy 1376kj 329kcal 16%
  • Fat 15.2g 22%
  • Saturates 2.5g 13%
  • Sugars 5.5g 6%
  • Salt 0.5g 8%

of the reference intake
Carbohydrate 8.6g Protein 37g Fibre 4.7g

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