with Butterfly Garlic Sauce and Roasted Broccoli
579 kcal per serving
2 of your 5 a day
Energy (kJ/kcal) – 2421/579
Fat (g) – 17
Sat. Fat (g) – 9
Carbohydrates (g) – 55
Sugars (g) – 4
Fiber (g) – 8
Protein (g) – 50
Cholesterol (mg) – 0
Salt (g) – 0.4
- 450 Potato
- 1 Echalion Shallot
- 1 Bunch of Parsley
- 24g Flour
- ¼ Chicken Stock
- 1 Broccoli
- 1 Garlic Clove
- 2 Chicken Breasts
- 1 Tbsp Cider Vinegar
- 30g Unsalted Butter
- 100ml Water
Step by Step Instructions
Step 1: Roast the Potato
Preheat your oven to 200°C. Chop the potato into 2cm pieces (no need to peel!) Put the potato on a large baking tray and drizzle over a little oil.
Season with salt and pepper. Toss to coat then spread out and roast on the top shelf of your oven until golden, 25-30 mins. Turn halfway through cooking.
Step 2: Prep the Veg
Meanwhile, separate the broccoli into florets (little trees!) and pop on another baking tray. Drizzle with oil, season with salt and pepper then set aside.
Halve, peel and chop the shallot into small pieces. Peel and grate the garlic (or use a garlic press). Finely chop the parsley (stalks and all).
Step 3: Prep the Chicken
Put each chicken breast between two sheets of clingfilm and bash with a rolling pin or a frying pan until 2cm thick all over. Put the flour in a large bowl and season with salt and pepper. Mix together.
Lay your chicken breast in the bowl, then toss to ensure the chicken gets an even coating of flour. Repeat for the other breast(s).
IMPORTANT: Remember to wash your hands after handling raw meat!
Step 4: Cook the Chicken
In the final 15 mins of potato cooking time, put the broccoli on the middle shelf of your oven and roast until tender and golden brown, 12-15 mins.
While everything cooks, heat a glug of oil in a frying pan on medium-high heat. Once hot, lay in the chicken. Cook until golden brown and cooked through, 5-6 mins on each side.
IMPORTANT: The chicken is cooked when no longer pink in the middle. Transfer to a chopping board and leave to rest, covered with foil.
Step 5: Make the Sauce
Don’t wash your frying pan, simply return it to medium heat. Add a little more oil, add the shallot and cook until softened, 3-4 mins.
Add the garlic and parsley. Cook for 1 minute more. Pour in the cider vinegar and allow it to evaporate.
Add the water (see ingredients for amount) and chicken stock powder. Bring to the boil and stir to dissolve the stock powder.
Lower the heat and vigorously stir in the butter until melted and combined.
Step 6: Finish and Serve the Dish
Remove the sauce from the heat.
Slice the chicken and serve on plates, with the roasted potatoes and broccoli on the side and a good drizzle of garlic sauce. Enjoy!
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