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Wednesday - Mediterranean Chicken...


It's Wednesday which means we are half way through the week. YAY ... nearly weekend! Tonight I am sharing a favorite of mine, Mediterranean Chicken in a lemon sauce. Its light , easy to make and packed with colour and goodness. For Slimming Worlders its a great SP meal ( if you leave out the rice)


Ingredients

1 red and yellow pepper, chopped roughly
good handful of mushrooms, chopped roughly
1 large courgette, sliced
1 large onion, wedged
1 lemon, quartered
3 skinless chicken breasts
mixed herbs/Greek herbs
cup of rice
1/2 stock cube
salt and pepper
Fry light

for the lemon sauce
1/2 stock cube
1/2 pint of boiling water
1/2 lemon, juiced
1 tbsp fat free fromage frais

handful parsley for garnish


Method

1. Put all your veggies into a oven tray, spray with fry light, sprinkle with herbs, season and pop into a oven at 160C fan. Cook for 30 min.
2. Season your chicken breast and sprinkle with herbs, then fry in a pan with a little fry light until browned. Transfer into your oven tray with the vegetables. ( you can cover with a little wet grease proof paper for 10 min to help it steam but leave uncovered for the last 10 min)
3. Cook your rice with 1/2 stock cube for flavour.
4. While everything is baking in the oven make your sauce. In the same pan you browned your chicken in cook down your chicken stock and lemon juice until reduced by half. Then turn down the heat to low and stir in your fromage frais. Set aside and keep warm.
5. Serve chicken on a bed of rice and pour over your lemon sauce, sprinkle with parsley to garnish.


syns - Free
recipe - mine

2 comments:

  1. This looks delicious and so healthy! Definitely adding this to my list of 'to cook' recipes! Love your photography too - its all stunning! Lucy, www.aspectatorsport.com xx

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    Replies
    1. Thank you honey! Hope you enjoy cooking and eating it 😊 xxx

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