Salt and pepper chicken
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Time to make:
20 mins, prep 10 mins, cook 10 mins, plus 5 mins marinating
$3.28 per serve
(at time of publication)
Full ingredients list:
- 1 lemon, juiced
- 1 tablespoon rice bran oil
- 1 tablespoon finely chopped fresh thyme
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
- 3 cloves garlic, finely chopped
- 6 x 150g skinless chicken breasts
- olive oil spray
- 2 cups cooked brown rice, to serve
- seasonal vegetables, to serve
Nutritional information (per serve)
Instructions and steps:
Step 1 In a bowl, combine lemon juice, oil, thyme, salt, pepper and garlic and mix well. Pour mixture over chicken, turning several times to ensure each breast is evenly coated. Cover and set aside to marinate for 5 minutes.
Step 2 Place a ridged chargrill pan over medium heat. Spray with cooking oil. Cook chicken for 5–6 minutes each side until golden-brown and breasts are cooked through.
Step 3 Serve with brown rice and a selection of seasonal vegetables.
Allergy-friendly dinner party
Whether gluten-free, vegetarian, allergic to milk or just plain picky, whoever’s coming to dinner, these dishes are sure to satisfy their needs – and your taste buds!
Entreé: Creamy broccoli soup
Main (option 1): Salt and pepper chicken
Main (option 2): Gluten-free vegie pie
Side: Bacon, beetroot and green lentil salad
Dessert: Sorbet sandwich with melting pastry
Don’t like chicken? Simply swap it for the same amount of firm, silken tofu instead.
About this recipe
First published: November 2009