Equipment
- 1 Steamer pot
- 1 Large bowl
- 1 Large frypan
- 1 Plate
Ingredients
Mash
- 600 g potatoes
- 1 parsnip
Chicken
- 500 g chicken breast skinless, boneless
- 1 tsp lemon pepper
- 1 tbsp / 15 ml olive oil
Sauce
- 1 leek
- 2 cloves garlic
- 1 tbsp / 15 ml olive oil
- 3 tbsp flour or gluten-free flour
- 1 cube chicken stock
- 1 tsp wholegrain mustard
- ¾ cup / 185 ml coconut cream
Beans
- 2 cups / 120 g frozen beans or 2 cups frozen peas
To finish
- ¼ cup / 60 ml milk or plant-based milk
- 1 tbsp / 15 ml olive oil
- 1 lemon
Instructions
Before you start
- Bring a steamer pot of hot tap water to a boil.
Make mash
- Peel 600 g potatoes and 1 parsnip and dice into cubes. Add to the steamer pot of boiling water and cook for 12-14 minutes, until tender. Transfer the potato and parsnip to a large bowl and cover to keep warm. Reserve the steamer pot with water.
Cook chicken
- Pat 500 g chicken breast dry. Place your hand flat on the top of the chicken and slice through horizontally. Season with 1 tsp lemon pepper. Heat 1 tbsp olive oil in a large frypan on medium-high heat. Cook the chicken for 2-3 minutes on each side, or until golden but not cooked through. Set aside on a plate. Reserve the pan.
Make sauce
- Thinly slice 1 leek. Peel and mince 2 cloves garlic. Heat 1 tbsp olive oil in the reserved frypan on medium-high heat. Add the leek and garlic and cook for 4 minutes, until tender. Sprinkle over 3 tbsp flour and stir to coat, then add 1 cube chicken stock, 1 tsp wholegrain mustard and ¾ cup coconut cream stir until well combined. Place the chicken and any resting juices back into the pan and cook for 4-5 minutes, or until the sauce is thickened and the chicken is cooked through.
Cook beans
- Bring the reserved steamer pot of water back to a boil, topping up with hot tap water if needed. Add 2 cups frozen beans and cook for 4 minutes, or until tender.
To finish
- Meanwhile, add ¼ cup milk, 1 tbsp olive oil to the bowl with potato and parsnip and mash until smooth. Season with salt and pepper to taste. Grate the zest of 1 lemon, then slice into wedges. Stir the zest through the sauce.
To serve
- Divide the creamy chicken, veggie mash and steamed beans between plates. Drizzle over any remaining sauce.
Nutrition
Calories: 710kcal | Carbohydrates: 90g | Protein: 33g | Fat: 25g | Saturated Fat: 11g | Cholesterol: 82mg | Sodium: 276mg | Potassium: 1.485mg | Fiber: 10g | Sugar: 46g | Calcium: 107mg | Iron: 4mg
Dietary note: Be sure to check the label and ensure the ingredients match your dietary requirements/preferences.
Ingredients note: Nutritional information is an estimate based on average ingredients by all brands.
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