This dish is definitely worth trying out on the kids. It's creamy cheesy consistency is comforting during the colder months; even more comforting given that it contains no cream, very little cheese and first class high fibre beans and vegetables.
Preheat the oven to 180C
Wipe the chicken breast and pour the mix of lemon juice, zest and tea oil over each. Set aside to marinate for 1 hour. Remove the chicken from the marinade.
Heat a grill pan to hot and sear the chicken for 3 - 4 minutes each side. Transfer to a baking sheet to cook through for a further 10- 12 minutes.
While the chicken is cooking, blend the beans, garlic, rocket, parmesan, lemon juice and seasoning in a food processor until smooth adding a small amount of water a bit at a time if necessary. Heat the olive oil in a pan and add the zucchini to sauté for 3 - 4 minutes. Add the rocket and bean mix and heat through for a further 2 - 3 minutes.
Serve the chicken under the bean and zucchini mix.
Note: zucchini and other members of the squash family and a good source of fibre, vitamins C, vitamin K, vitamin B6, and folate.
Makes 4 servings
| Prep Time: | 1 hr |
| Cooking Time: | 15 mins |
| Ready in: | 1 hr 15 mins |
Suitable for: |
|
| Dinner | |
Print version
Email recipe
More recipes
Previous page
| Nutritional Information - Per Serve | |
| Kj | 1874 kj |
| Calories | 448 kcal |
| Fat | 21.3 g |
| Saturated Fat | 5.2 g |
| Total Carbohydrate | 19.8 g |
| Total Protein | 42.9 g |
| Fibre | 10.5 g |
Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.
