Pan-fried lemon and honey chicken
Serves 2 | prep 20 mins | total time
Pan-fried lemon and honey chicken
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Serves 2 | prep 20 mins | total time
Tick off two of your five-a-day with this light and zesty chicken dish. Serve with mash for a heartier meal
Rate
Nutritional information (per serving)
Calories
478Kcal
Fat
12gr
Saturates
2gr
Carbs
39gr
Sugars
18gr
Fibre
12gr
Protein
48gr
Salt
0.8gr
Ingredients
- 2 skinless chicken breast fillets
- 1 tsp dried rosemary (or 1 tbsp freshly chopped)
- zest and juice of 1 lemon
- 200g green beans, trimmed
- 1 tbsp olive oil
- 2 tbsp clear honey
- 1 x 400g tin chickpeas, rinsed and drained
- 2 tbsp chopped flat-leaf parsley or chives
Step by step
- Slice each chicken breast almost in half horizontally, then open out like a book. Cover with a sheet of clingfilm or baking paper and bash with a rolling pin or heavy pan, until about 1cm thick all over. Season, then press the rosemary and half the lemon zest onto both sides of the chicken.
- Cook the green beans in boiling salted water for 4-5 minutes until tender, but still with a bite.
- Meanwhile, heat the olive oil in a large nonstick frying pan, add the chicken and fry over a high heat for 2½-3 minutes each side or until cooked through. Mix the rest of the lemon zest and the juice with the honey and 4 tablespoons of water. Pour into the pan and allow to bubble, turning the chicken in the sauce to coat, then lift out to a board.
- Add the chickpeas to the sauce in the pan and stir to warm through briefly. Crush some of the chickpeas roughly. Drain the green beans and add to the pan along with the parsley, then toss together. Divide between 2 warmed plates and top with the chicken, sliced.
