Marry Me Chicken
main meal
Time1 hr
Yield2 portions
Energy336 kcal
Components0
Ingredients
- chicken prep
- 300gchicken breast, raw
- 0.25tspsalt
- 0.5tspspice, pepper
- 15gflour, white
- cook the chicken
- 2.5mloil, rapeseed
- rest
- 2.5mloil, rapeseed
- 1shallot (small (40g))≈ 34 g shallot
- 2clovegarlic
- 10gtomato paste
- 30gsundried tomato
- 100gspinach, fresh
- reduce to low
- 50gmilk, skimmed
- 100stock, chicken, low salt (ml (prepared/500ml))≈ 0.2 cube stock, chicken, low salt
- 20mlcream, double, longlife
- 0.25tspherb, oregano, dried
- 0.25tspspice, chilli flakes
- 10gcheese, parmesan
Instructions
Process
- Chicken
- Pound the halved chicken breasts to an even thickness, season with salt and pepper, dredge in flour.
- Heat a little oil over medium-high, cook the chicken for 3-4 minutes per side until cooked through and is golden-brown.
- Set aside.
- Cook the minced shallot and garlic for 1-2 minutes.
- Stir in the tomato paste, cook 1-2 minutes.
- Add the sundried tomatoes and spinach, cook until the spinach wilts.
- Reduce to low; add the milk, cream, stock, oregano, red pepper flakes. Stir until the sauce is well combined.
- Return the chicken to the skillet, let it simmer for a few minutes until heated through.
- Serve topped with the parmesan.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 336 | 672 |
| Protein | 38.4 | 76.8 |
| Carbohydrates | 11.0 | 21.9 |
| Total Sugars | 4.1 | 8.2 |
| Free Sugars | 0.5 | 1.1 |
| Fat | 14.7 | 29.5 |
| Saturated Fat | 5.0 | 9.9 |
| Fibre | 2.9 | 5.7 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.7 | 3.3 |
| Iron | 4.13 | 8.26 |
| Calcium | 197 | 395 |
| Vitamin B12 | 0.365 | 0.73 |
| Omega 3 | 0.075 | 0.15 |
| Magnesium | 118 | 236 |
| Potassium | 1510 | 3030 |
| Caffeine | 0 | 0 |
| Cost | £2.14 | £4.27 |