An easy and delicious one-pan chicken dinner that the whole family will love

7NEWS

3 days ago

Sarah Pound is a nutritionist, recipe creator and cookbook author.
Today, Sarah is making her easy one-pan lemon and honey chicken.
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PREP TIME 15 minutes
COOK TIME 25 minutes
SERVES 4
Yum, yum and yum! I could eat a whole pan of this on my own. Garlic, lemon, honey and chicken – basically all my favourite ingredients in one dish.
And it's a ripper for kids too. My girls lick their plates clean, and I encourage that; it's not a lack of manners, it's always a compliment to the cook.
3 tablespoons plain flour
1 tablespoon Lemon Pepper Seasoning
pinch of salt flakes
4 small chicken breasts or boneless and skinless chicken thighs
1–2 tablespoons extra-virgin olive oil
2 tablespoons unsalted butter
2 large zucchini, sliced into rounds
120 g (2 cups) broccoli florets
1 handful of flat-leaf parsley leaves, finely chopped
1 lemon, finely sliced cooked rice, grains or couscous, to serve
HONEY, GARLIC & LEMON SAUCE
115 g (1/3 cup) honey
zest and juice of 1 large lemon
1–2 teaspoons soy sauce
2 garlic cloves, finely chopped
Method
Start with the sauce. Place all the honey, garlic and lemon sauce ingredients in a small bowl and whisk well. Set aside.
Combine the flour, lemon pepper seasoning and salt in a shallow bowl. Add the chicken and turn to coat well.
Now for the chicken. Heat the olive oil and butter in a large frying pan or shallow, flameproof casserole dish over medium heat. Add the chicken and cook for 6–8 minutes on each side until golden brown and almost cooked through.
Scatter the zucchini and broccoli around the chicken.
Cook, stirring occasionally, for 5 minutes until the vegetables are just tender. If the vegetables are catching, add a few tablespoons of water and stir to scrape up any caught bits.
Pour in the sauce. Stir to coat the chicken and vegetables and simmer gently for 3 minutes until the chicken is cooked through. Scatter the parsley and lemon slices on top and serve with your choice of rice, grains or couscous.
VEGGIE BOOSTER
Add any of the following with the zucchini and broccoli:
• 1 finely diced capsicum (colour of choice).
• 100 g (1 cup) trimmed sugar snap peas.
• 1 carrot, sliced into thin rounds.
• 125 g (1 cup) trimmed green beans.
• 125 g (1 cup) cauliflower florets.
• 1 bunch of trimmed asparagus, cut into 5 cm lengths
LEMON PEPPER SEASONING
MAKES approximately 1/3 cup
2 tablespoons dried lemon zest or finely grated lemon
zest, dried in a 90°C (fan-forced) oven for 1 hour
1 tablespoon freshly ground black pepper
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon salt flakes