Good Housekeeping South Africa

13 INGREDIENTS = 20 WEEKNIGHT SUPPERS

1 PAPRIKA CHICKEN with Crispy Chickpeas & Tomatoes

Active Time 15 minutes Total Time 20 minutes Serves 4

350g tomatoes
8 cloves garlic, smashed, in their skins
425g canned chickpeas, rinsed
3 tbsp olive oil, divided
salt flakes and pepper
4 boneless, skinless chicken breasts (170g each)
2 tsp paprika

1. Heat oven to 220°C. On a rimmed baking tray, toss tomatoes, garlic and chickpeas with 2 tbsp oil and ¼ tsp each salt and pepper. Roast for 10 minutes.

2. Heat remaining tbsp oil in a large frying pan on medium. Season chicken with paprika and ½ tsp each salt and pepper, and cook until golden brown on one side (5 to 6 minutes). Flip and cook for 1 minute more.

3. Transfer to baking tray with tomatoes and chickpeas; roast until cooked through (6 minutes more). Before serving, discard garlic skins.

EACH SERVING About 1 630kJ, 40g protein, 16g fat (2,5g saturated), 21g carbohydrate, 6g fibre, 590mg sodium.

2 PAN-FRIED CHICKEN with Lemony Roasted Broccoli

Active Time 25 minutes Total Time 30 minutes Serves 4

700g broccoli, cut into florets
2 cloves garlic, thinly sliced
3 tbsp olive oil, divided
salt flakes and pepper
4 boneless, skinless chicken breasts (170g each)
¼ cup cake flour
1 lemon, cut into thin 1,5cm
pieces, plus 2 tbsp lemon juice

1. Heat oven to 220°C. On a rimmed baking tray, toss broccoli and garlic with 1 tbsp oil and ¼ tsp each salt and pepper; roast for 10 minutes.

2. Meanwhile, pound chicken breasts to even thickness, season with ¼ tsp each salt and pepper, then coat in flour. Heat 1 tbsp oil in a large frying pan on medium-high and cook chicken until golden brown (3 to 5 minutes per side). Nestle chicken among broccoli and roast until chicken is cooked through and broccoli is golden brown and tender (about 6 minutes).

3. Return frying pan to a medium heat; add remaining 1 tbsp oil, then lemon pieces, and cook, stirring, until beginning to brown (3 minutes). Add lemon juice and ⅓ cup water, and cook, stirring and scraping up any browned bits. Spoon over chicken and serve with broccoli.

About 1 530kJ, 44g protein, 15,5g fat

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