Pan-fried Chicken and Kale Colcannon
with caramelised onion gravy
A recipe conveniently customised just to your liking.
Tags:
Protein Rich
•Family Friendly
•Calorie Smart
Allergens:
Sulphites
•Barley
•Cereals containing gluten
•Wheat
The quantities provided above are averages only.
Total25 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
320 grams
Irish Chicken Breast
600 grams
Potatoes
1 unit(s)
Onion
1 sachet(s)
Balsamic Vinegar
(Contains: Sulphites)
1 sachet(s)
Chicken Stock
(Contains: Barley, Cereals containing gluten, Wheat)
1 sachet(s)
Honey
1 tin(s)
Tomato Paste
80 grams
Kale
Not included in your delivery
½ tsp
Sugar
to taste
Water
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Butter
to taste
Milk (Optional)
Nutrition Values
Energy (kJ)2209 kJ
Energy (kcal)528 kcal
Fat4.9 g
of which saturates2.6 g
Carbohydrate76.8 g
of which sugars16 g
Dietary Fiber10.4 g
Protein48.6 g
Salt0.5 g
Potassium1125 mg
Calcium27.3 mg
Iron0.3 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
•Potato Masher
•Colander
•Pot with Lid
Cooking steps
1
- Boil a large pot of salted water.
- Chop the potatoes into 2cm chunks (peeling optional).
- Finely chop the kale. Discard the stems.
- Cook the potatoes in the boiling water for 8-10 mins, then add the kale. Cook until potatoes are fork tender, 8-10 mins more.
- Drain in a colander. 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, place a large pan over medium-high heat with a drizzle of oil.
- Slice through the chicken breasts to make thin steaks.IMPORTANT: Wash hands and equipment after handling raw chicken and its packaging. Chicken is cooked when no longer pink in the middle.
- Once hot, fry in the hot pan, 3-6 mins each side.
- While the chicken cooks, halve, peel and thinly slice the onion.
- Once cooked, remove the chicken from the pan and cover to keep warm.
3
- Return the pan to medium-high heat with a drizzle of oil.
- Fry the onion until softened, stirring occasionally, 4-5 mins.
- Lower heat to medium and add the balsamic vinegar. Cook until almost evaporated, 1-2 mins.
- Add stock, honey, tomato paste, ½ tsp sugar (per 2P) and 100ml water (per 2P). Bring to the boil.
- Simmer until gravy is thickened slightly, 2-3 mins. Season to taste with salt and pepper.
TIP: Add another splash of water if needed.
4
- Share the kale colcannon between plates.
- Serve the chicken alongside.
- Finish with a generous drizzle of rich onion gravy.
