Pair with green beans and mashed potatoes
1) Preheat oven to 200 degrees C/180 degrees fan forced
2) Spread the zucchini out between cape towels to soak up any excess liquid that still remains
3) Pound each chicken breast half with a meat mallet or rolling pin until they are 1 cm thick
4) In a small bowl, combine the zucchini, Parmesan cheese and chili flakes. Season with salt and pepper. Coat each chicken breast in half of the olive oil and place on the prepared oven tray. Spoon the zucchini mixture over the top side of the chicken in thick layer. Cook in the oven for 20 minutes. Turn the oven grill to hot and cook for a further 5-10 minutes or until the top is nice and crispy and the chicken is cooked through.
5) Meanwhile, place the potatoes in a large saucepan and cover with water. Bring to a boil and cook for 20 minutes or until tender. In the last 2 minutes of cooking add the green beans to the saucepan. Drain. Set aside the green beans and return the potatoes to the pan. Add the milk and butter and mash with a potato masher until smooth. Season to taste with salt and pepper.
6) To serve, divide the chicken, green beans and mashed potato between plates. Serve with the lemon wedges.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (562g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 391 | ||
Calories from Fat: 42 (11%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4.7g | 6 % | |
Saturated Fat 2.1g | 10 % | |
Monounsaturated Fat 1g | ||
Polyunsanturated Fat 0.8g | ||
Cholesterol 75mg | 23 % | |
Sodium 125.5mg | 4 % | |
Potassium 1812.1mg | 48 % | |
Total Carbohydrate 55.1g | 16 % | |
Dietary Fiber 10g | 40 % | |
Sugars, other 45.1g | ||
Protein 35.4g | 51 % | |
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: 391
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