Harissa Spiced Chicken
with herby mash and garlicky green beans3.5(3)
Calories
:
618 kcalProtein
:
46.5g proteinDifficulty
:
EasyEat Me First
Quick
Spicy
Calorie Smart
A rich harissa-imbued butter coats the tender hake in this recipe which also features parsley mash and tender green beans.
Ingredients
Serving amount
320 grams
Irish Chicken Breast
600 grams
Potatoes
5 grams
Parsley
1 unit(s)
Garlic
150 grams
Green Beans
1 unit(s)
Lemon
1 sachet(s)
Harissa Paste
Not included in your delivery
2 tbsp
Butter
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Milk (Optional)
to taste
Water
to taste
Butter
Nutrition Values
Energy (kJ)2585 kJ
Energy (kcal)618 kcal
Fat22.5 g
of which saturates9.4 g
Carbohydrate67.8 g
of which sugars8.8 g
Dietary Fiber5 g
Protein46.5 g
Salt1 g
Potassium232.5 mg
Calcium61 mg
Iron0.9 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Potato Masher
•Pan with Lid
•Colander
•Pot with Lid
Cooking steps
1
- Boil a large pot of salted water.
- Chop the potatoes into 2cm chunks (peeling optional).
- Once the water is boiling, add the potatoes and cook until fork tender, 12-18 mins.
- Once cooked, drain in a colander and return to the pot, off the heat.
- Add a knob of butter and some milk or water. Mash until smooth. Season to taste with salt and pepper. Cover to keep warm.
TIP: If you're in a hurry you can boil the water in your kettle.
2
- Meanwhile, roughly chop the parsley (stalks and all). Once the mash is ready, stir through the parsley.
- Peel and grate the garlic (or use a garlic press).
- Zest then juice the lemon.
- Trim the green beans.
3
- Place a pan over medium-high heat with a drizzle of oil.
- Once hot, fry the green beans until starting to char, 2-3 mins.
- Stir in the garlic, lower the heat to medium and cook for 1 min.
- Add a splash of water and cover with a lid or some foil. Cook until tender, 4-5 mins.
- Once cooked, remove from the pan and cover to keep warm.
4
- Return the pan to medium-high heat with a drizzle of oil.
- Pat the hake dry with kitchen paper, then season with salt and pepper.
- Once hot, lay the hake into the pan and fry, 2-3 mins on each side. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
NOTE: Swapping to chicken breast? Slice through the breasts to make thin steaks, season as instructed and fry in the hot pan, 3-6 mins each side.
5
- Add 2 tbsp butter (per 2P), harissa paste, lemon zest, and half the lemon juice to the pan.
- Cook for 1-2 mins, ensuring the fish is cooked through and well coated on both sides with the harissa butter. IMPORTANT: Fish is cooked when opaque in the middle.
6
- Divide the mashed potato between your plates.
- Top with the greens beans and hake.
- Finish with a drizzle of any harissa butter remaining in the pan.
