Place the chicken pieces in a bowl with the lemon juice and garlic. Mix till the chicken is evenly coated in the marinade.
Peel, wash and roughly chop the potatoes.
Place the potatoes in a lidded microwave dish with 2 tablespoons of olive oil and mix to thoroughly coat the pieces. Put lid on dish.
Slice the tomatoes in half, sprinkling them with black pepper and put them in an oiled baking dish.
Snap off the tough bottom stem from the asparagus spears.
Cook the potatoes as per microwave instructions till soft (about 15 minutes on high in my microwave), stirring at least once in the cooking process.
Put 1-2 tablespoons of olive oil in a heavy based frypan and heat it until very hot but not smoking.
Place the chicken pieces in the hot frypan and as one side browns, turn them to brown the other. Cover them with the remaining marinade and put a lid on the frypan. Turn the frypan to a low heat and cook till the meat is cooked through, about 15 minutes, depending in the size and thickness of the fillets. Remove from heat but leave covered till serving.
Put the tomatoes in their dish under a griller on high.
About 5 minutes before serving (when the potatoes and chicken are close to cooked), add the asparagus to the baking dish with the tomatoes, drizzling ground black pepper, olive oil and balsamic vinegar over them. Put the dish back under the griller on high but do not cook for more than 5 minutes! If the asparagus spears are quite thin they may need a shorter time.
When the potatoes are cooked, mash them with a potato masher until you have a smooth mash.
On each serving plate make a platform for the chicken from the mashed potato.
Then put a piece of chicken on each potato platform. Then pour some of the juices from the frypan over each chicken piece.
Divide the asparagus and tomato pieces between the 4 plates.
Fresh lemon juice and crushed garlic are always better but bottled works too.
The lid on the potatoes should keep the moisture in the container so you don't need to add more.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (498g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 48 (15%)|
|Amt Per Serving||% DV|
|Total Fat 5.4g||7 %|
|Saturated Fat 1g||5 %|
|Monounsaturated Fat 3g|
|Polyunsanturated Fat 0.9g|
|Cholesterol 34mg||10 %|
|Sodium 70.6mg||2 %|
|Potassium 1353mg||36 %|
|Total Carbohydrate 52g||15 %|
|Dietary Fiber 9.1g||36 %|
|Sugars, other 43g|
|Protein 16.4g||23 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 311
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