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Pan Fried Chicken with Mash and Veg

Pan Fried Chicken with Mash and Veg

Serves 2 (each serving contains approximately 472 kcal)
Suitable for vegetarians if an alternative to chicken is used.

Chicken is used in this meal as it is high in vitamin B6 which is important for storing and using energy.

Ingredients

300g potatoes
2 skinless chicken fillets (300g)*
1 garlic clove (4g)
1 tbsp olive or rapeseed oil (15g)
½ tsp dried mixed herbs (2.5g)
½ tsp turmeric (2.5g)
125g green beans
1 heaped tsp softened butter (10g)
1 heaped tsp mixed seeds (7g)

*Suitable vegetarian alternatives for chicken fillets are:
320g tofu
500g mycoprotein such as Quorn chicken style pieces
400g chickpeas, drained and rinsed

The Method

Peel and chop the potatoes, then place in a saucepan of water. Bring to the boil and
then reduce the heat and simmer until tender.

Meanwhile, heat a non-stick frying pan over a medium heat. Slice the chicken breast
into bite-sized chunks. Peel and mince the garlic and toss with the chicken. Add the
oil to the pan and then add the garlic chicken and stir-fry for 2-3 minutes. Add the
mixed herbs and turmeric stir-fry for another minute or two then tip in the green
beans and stir-fry for 2-3 minutes until the chicken is cooked through and tender.

Drain the potatoes and then mash with the butter until smooth. Divide the mash
between plates and arrange the chicken and green beans on top. Scatter over the
mixed seeds to serve.
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