Free Healthy Recipe - Chicken with Kipflers and Rocket Pesto

Low GI

This recipe is lovely with either baked salmon or chicken. Rocket pesto can be purchased from good delis or you can make it yourself in the same way you'd make basil pesto.
I served this dish with cauliflower. Its soft flavour complimented the dish beautifully.

16 small kipfler potatoes, washed and cut in half lengthways
4 tsp capers, salted and thoroughly rinsed
1½ tbsp tea oil
¼ lemon juiced
4 tbsp rocket pesto

Pre heat the oven to 180 degrees Celsius.
Heat the tea oil in a large non stick frying pan until it's hot but not smoking. Add the capers and cook until they darken in colour. Using a slotted spoon remove the capers, draining the oil back into the pan. Place the capers onto absorbent paper to remove excess oil.

Sear the chicken in the same oil for 2 minutes each side then transfer onto a baking tray and place in the oven to cook for 15 minutes. Retain the pan with the oil.
Using the same pan again, cook the potatoes for 3 - 4 minutes each side until the turn slightly golden. In the final 2 minutes toss through the capers and rocket until the rocket has wilted through the potatoes.
Serve the potatoes under the chicken breast and top with spoonful of pesto.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 40 mins
Ready in: 50 mins

Suitable for:
See also:
Basil and Pea Pesto
Walnut Pesto
Spicy Rocket Pesto
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Nutritional Information - Per Serve
Kj 2246 kj
Calories 537 kcal
Fat 28.7 g
Saturated Fat 5.4 g
Total Carbohydrate 27.6 g
Total Protein 39.4 g
Fibre 4.8 g

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