Pan-fried Chicken in Sage Butter
with roasted broccolini and sweet potato mash
Though this dish has a lot of enticing elements, the standout may just be the sage butter that bastes the juicy chicken. Sage is a herb with a powerful and distinctive taste, but it's also packed with vitamins A and C as well as even more antioxidants!
Tags:
Under 650 calories
•Family Friendly
•Protein Rich
Total Time35 minutes
Cooking Time30 minutes
DifficultyEasy
Ingredients
Serving amount
320 grams
Chicken Breast
2 unit(s)
Sweet Potato
10 grams
Sage
150 grams
Broccolini
2 unit(s)
Garlic
Not included in your delivery
to taste
Water
to taste
Butter
to taste
Milk (Optional)
to taste
Salt
to taste
Pepper
to taste
Oil
Nutrition Values
Energy (kJ)1852 kJ
Energy (kcal)443 kcal
Fat5.1 g
of which saturates1.3 g
Carbohydrate57 g
of which sugars12.1 g
Dietary Fiber0 g
Protein42.2 g
Cholesterol0 mg
Salt0.38 g
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
•Baking Sheet with Baking Paper
•Potato Masher
•Colander
•Pot with Lid
Instructions
1
- Preheat the oven to 220°C/200°C fan/gas mark 7. Boil a pot of salted water.
- Chop the sweet potatoes into 2cm chunks (peeling optional).
- When the water is boiling, add the sweet potato and cook until fork tender, 15-20 mins.
- Once cooked, drain in a colander and return to the pot, off the heat.
- Add a knob of butter and a splash of milk or water. Mash until smooth. Season with salt and pepper. Cover to keep warm.
2
- Meanwhile, trim the bottom of the broccolini.
- Peel and grate the garlic (or use a garlic press).
- Pick the sage leaves from their stalks (keeping them whole). Discard the stalks.
- Pop the broccolini onto a lined baking tray. Toss with salt, pepper and a drizzle of oil.
- Roast on the top shelf of the oven until tender, 10-15 mins.
3
- Meanwhile, lay the chicken breasts out on a board.
- Place your hand flat on top of the chicken breast and carefully slice through horizontally to make two thin steaks. IMPORTANT: Wash hands and equipment after handling raw chicken and its packaging.
TIP: Notice a stronger smell from your chicken? Don’t worry, this is normal due to packaging we use to keep it fresh. It will still taste delicious once cooked!
4
- Place a large pan over medium-high heat with a drizzle of oil.
- When hot, add the chicken steaks and season with salt and pepper.
- Fry until cooked through, 3-6 mins on each side. IMPORTANT: Chicken is cooked when no longer pink in the middle.
- Once cooked, remove from the pan and set aside.
TIP: Cook in batches if your pan is getting crowded.
5
- When everything is almost ready, return the pan to medium-high heat with 2 tbsp butter (double for 4p) and a drizzle of oil.
- Fry the sage leaves and garlic in the melted butter until crispy, shifting as they cook, 2-3 mins.
- When the sage has crisped, add the chicken back to the pan.
- Carefully use a spoon to baste the chicken in the fragrant sage butter.
6
- Divide your chicken steaks between plates.
- Add a spoonful of sweet potato mash and roast veg on the side.
- Drizzle any remaining sage butter over the chicken.
