Creamy Lemon Pepper Chicken

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

2 boneless, skinless chicken breasts (500 g/1 lb 2 oz in total), cut in half horizontally to make 4 steaks (see note 1 to use thighs)

½ tsp sea salt flakes

1 tsp freshly cracked black pepper

1 tsp sweet paprika

¼ cup (35 g) plain (all-purpose) flour

1 tbsp olive oil

1 tbsp unsalted butter

¼ cup (60 ml) water

1 tbsp unsalted butter

1 tbsp freshly minced garlic

½ cup (125 ml) chicken stock

300 ml (10 fl oz) thickened (heavy) cream

1 tsp dijon mustard

Juice and zest of 1 lemon

1 tsp freshly cracked black pepper, plus extra to serve

½ cup (50 g) freshly grated parmesan

Sea salt flakes, to taste

Freezer-friendly mashed potatoes or rice

Steamed green beans (or greens of your choice)

Lemon slices

1 tbsp freshly chopped flat-leaf (Italian) parsley (optional)

手順

Season the chicken

– Season the chicken with the salt, pepper and sweet paprika.

Dredge the chicken in flour –

Put the flour on a plate or a sheet of baking (parchment) paper. Press the chicken into the flour so that all sides are evenly coated.

Cook the chicken –

Heat the olive oil and butter in a large, deep, heavy-based pan over medium–high heat. Add the chicken and cook for 5–6 minutes or until the chicken is just cooked, turning once halfway. Set aside on a plate.

Make the creamy lemon sauce

– Deglaze the pan using the ¼ cup (60 ml) of water OR wipe the pan clean with a paper towel. Add the butter and garlic and cook, stirring, for 30–60 seconds, or until the butter is melted and the garlic is fragrant.

Add the chicken stock and cook for 1–2 minutes until it has reduced by half.

Reduce the heat to medium–low and add the cream, mustard, lemon juice and zest and the pepper. Simmer for 2–3 minutes or until the sauce has thickened slightly.

Combine the sauce and chicken –

Stir through the parmesan, season with salt to taste and return the chicken to the pan for 2–3 minutes until heated and cooked through.

Serve

– Serve the chicken with mashed potatoes or rice, steamed greens, lemon slices, an extra crack of black pepper and parsley, if using.

栄養

• カロリー: 354
• 脂肪総量: 26.8 g
• 飽和脂肪: 14.8 g
• トランス脂肪: 0.5 g
• コレステロール: 76.7 mg
• ナトリウム: 1144.4 mg
• 炭水化物総量: 18.8 g
• 食物繊維: 2.4 g
• 糖質総量: 3.4 g
• タンパク質: 11.2 g