2019-06-01_Healthy_Food_Guide_UK_(2)

Lemon pepper chicken

with orzo rocket salad

prep 15 min cook 15 min serves 4

125g orzo (or other small pasta shape)

6 skinless chicken thigh fillets, halved

1tbsp garlic pepper chicken seasoning

2tbsp olive oil

2 lemons, halved

150g baby rocket

250g cherry tomatoes, halved

1 cucumber, halved lengthways, chopped

into half-moons

50g reduced-fat feta, crumbled

1 Cook the pasta in a large pan of

boiling water according to the pack

instructions. Drain and refresh under

cold water, then drain again and

transfer to a large bowl.

2 Meanwhile, coat the chicken thighs

in the seasoning. Heat 1tbsp olive oil

in a large non-stick frying pan over a

medium-high heat. Cook the chicken

for 5 min on each side or until golden

and cooked right through.

3 Set a small dry frying pan over a high

heat. Put the lemons, cut-side down, in

the pan. Cook for 3 min or until grilled

and slightly softened.

4 Meanwhile, add the rocket, tomatoes

and cucumber to the bowl with the

pasta. Drizzle over the remaining olive

oil and toss to combine. Crumble over

the feta. Serve the chicken with the

salad and grilled lemon halves.

2

PER SERVING

328kcal 4.3g fibre

12g f a t 25g protein

2.7g saturates 0.5g salt

26g carbs 157g calcium

4.3g sugars 4 .1m g i r o n

Lemon pepper

chicken with orzo

rocket salad

42 HEALTHY FOOD GUIDE JUNE 2019