CAL P/SERVE
466
kJ P/SERVE
1950
FAT P/SERVE
22.6g
SODIUM P/SERVE
249g
You can replace the cooking cream with canned evaporated milk if you desire.
This recipe is low sodium, low sugar, low carb and high protein.
Ingredients
- 1 large skinless chicken breast
Sauce
- 1 shallot, diced
- 1 tsp. olive oil
- 2 cloves garlic, crushed
- 1 tbsp. tomato paste
- 1/2 cup cooking cream
- 1/4 cup water
- 1 tbsp. Worcecshire sauce
- Cracked pepper
Vegetables
- 1/2 large zucchini, sliced
- 1 cup broccoli florets
- 100g chopped pumpkin
- 1/4 red capsicum, chopped
- 1 clove garlic, crushed
- 1 tbsp. olive oil
- Salt and pepper to taste
Method
- Heat a non-stick frypan with 1 tbsp. olive oil. Cook pumpkin until nearly softened. Add zucchini, capsicum and broccoli, sautéing for a few minutes. Add garlic, season with salt and pepper to taste take off heat and set aside.
- Heat a non-stick griddle pan, place chicken breast on and cook for approx 10 minutes. Place a large lid over to speed the cooking process. Flip half way and continue cooking. When ready take off heat cover with foil and rest for 5 minutes.
- While chicken is resting heat a small frypan with 1 tsp. olive oil and cook shallot for 2 minutes. Add garlic, cooking cream, water, Worcecshire sauce and season with cracked pepper. Simmer on low heat for 1 minute or two, turn off heat.
- Place your vegetable pan back onto heat and warm back up. Slice chicken breast and divide onto the 2 plates, divide vegetables onto plates then drizzle sauce over the chicken.
Nutrition Table
Servings: 2
Serving size:430g
Average Serve | Average 100g | |
---|---|---|
Energy | 1950 kJ | 453 kJ |
466 Cal | 108 Cal | |
Protein | 50.6 g | 11.8 g |
Fat, total | 22.6 g | 5.2 g |
- Saturated | 9.8 g | 2.3 g |
Carbohydrate | 11.6 g | 2.7 g |
- Sugars | 10.2 g | 2.4 g |
Sodium | 249 mg | 58 mg |