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Pan-Seared Chicken Breast | Easy 30 Minute Meal Idea

Ben Goshawk
A juicy pan-seared chicken breast with a warm new potato, pea and spinach salad, finished with a toasted walnut crumb. One of those 30 minute meal ideas that actually takes 30 minutes, no shortcuts needed.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main
Cuisine British
Servings 2
Calories 908 kcal

Ingredients
  

  • 2 chicken breasts

For the salad

  • 450 g new potatoes
  • 150 g frozen peas
  • 100 g spinach
  • 50 g walnuts
  • 20 g breadcrumbs
  • Small bunch of chives finely chopped

For the dressing

  • 1 heaped dessert spoon Dijon mustard
  • Juice of 1 lemon
  • 4 tbsp 60ml extra virgin olive oil
  • 1 tsp honey
  • Salt and pepper to taste

Instructions
 

  • Cut the potatoes into even sized pieces. This helps them cook evenly, and gives them cut edges that will absorb the dressing later.
  • Place the potatoes in a pan, cover with cold water, add a pinch of salt, and bring to the boil on a high heat. Starting from cold water helps them cook more evenly than adding them to already boiling water. Cover with a lid to speed things up.
  • While the potatoes come up to the boil, make the dressing. Whisk the Dijon mustard, lemon juice, honey, salt and pepper together in a bowl, then slowly stream in the olive oil while whisking, until emulsified.
  • Crush, chop or process the walnuts until fine. Mix them with the breadcrumbs and very little salt and some pepper.
  • Finely chop the chives and set aside.
  • Once the potatoes are boiling, turn the heat down to a very gentle simmer.
  • Put a frying pan on a low heat to start preheating.
  • Place the chicken breasts in a ziplock bag and use something heavy to pound the thicker end until each breast is a more even thickness throughout. This helps it cook faster and more evenly, and keeps it juicier. Open the bag carefully, trim off any sinew or fat, and season with salt.
  • Turn the frying pan up to a medium/low heat, add a little extra virgin olive oil and add the walnut crumb.
  • Toast this for a few minutes, stirring very regularly.
  • Once toasted, pour the crumb into a dish, wipe out the pan with paper towel to retain the heat and place it back on the stove top.
  • Turn the frying pan up to a medium heat, add a little oil, and add the chicken breasts, seasoned side down.
  • Season the other side. Cook for 3 to 4 minutes.
  • Check the potatoes are done by inserting a knife, it should go in easily, with just a slight bite left in the centre, not falling apart.
  • Drain the potatoes, return them to the pan on a low heat, and add the frozen peas. Shake to combine and cook for no more than 2 minutes.
  • Once the chicken looks mostly cooked through, flip it over and cook for a further 2 minutes, until cooked through completely.
  • Turn off the heat under the potatoes and peas. Tip out any excess water if there is any.
  • Stir the dressing through the hot potatoes and peas.
  • Move the cooked chicken to a plate to rest.
  • Add the spinach to the same pan, off the heat, to wilt slightly and pick up any flavour left behind from the chicken.
  • After about a minute, tip the potatoes and peas back into the pan with the spinach, along with the chives, a little salt and pepper, and mix well.
  • Plate the potato, peas and spinach in the centre of a bowl. Top with the walnut crumb.
  • Slice the rested chicken and serve on top.

Video

Nutrition

Serving: 1servingCalories: 908kcalCarbohydrates: 56gProtein: 56gFat: 54gSaturated Fat: 7gCholesterol: 107mgSodium: 394mgPotassium: 1820mgFiber: 13gSugar: 9g
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