Chicken & Vegetables

LUNCH/DINNER

Chicken and Veggies

Overview

So basic, so delicious! Simple meat and veg. I love to eat mine with Nando’s peri peri sauce – yum!

INGREDIENTS

Serves 2

Chicken

  • Chicken breast: 300g
  • Olive oil: 1 teaspoon
  • Garlic powder: 1 teaspoon
  • Salt and pepper: pinch of each / to personal preference

Veggies etc

  • Spud Lite Potatoes: 400g
  • Paul’s Smart White milk: 80ml (or other low fat or dairy free milk – adjust macros)
  • Nuttelex Lite: 10g
  • Zucchini: 120g
  • Carrot: 80g
  • Asparagus: 50g
  • Broccolini: 60g

Topping

  • Nando’s medium peri peri sauce: 60g (or your choice of sauce or gravy – adjust macros)

INSTRUCTIONS

  1. Slice the chicken breast into pieces (I usually butterfly cut the chicken breast, and then cut the fillets in half – it cooks faster), then coat in the oil, garlic powder, salt and pepper.
  2. Peel and chop the potatoes and add to a saucepan of boiling water.
  3. Heat a fry pan over medium to high heat. Cook the chicken, turning every couple of minutes.
  4. Chop the other veggies to your liking – I like big, but still bite-sized chunks, and steam them over the boiling potatoes. The carrot will need almost as much time as the potatoes and the other veggies can be added to the steamer in the last couple of minutes of cooking. Monitor them so they don’t overcook and reduce heat on the chicken if it’s cooking too fast in comparison to the veggies.
  5. Drain and mash the potatoes with the milk, Nuttelex, salt and pepper.
  6. Plate up and top with Nando’s peri peri sauce, or whatever sauce or gravy you choose (adjusting macros to suit).

MACROS

Calories: 387

Carbs: 29.7g

Fat: 8.7g

Protein: 41.9g

Fibre: 6g

RECIPE HACKS AND UPGRADES

Gravy – the Gravox brand Lamb and Rosemary Gravy or Best Ever Chip Gravy have decent macros and go so well with meat and veg, and air fried Spud Lite potatoes!

  • Protein
  • 41.9
  • Fats
  • 8.7
  • Carbohydrates
  • 29.7