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Chicken Kiev with Broccoli and New Potatoes

Preparation: 10 mins

Cooking: 25 mins

Serves 4, costs under £7.00

Ingredients

  • 4 Chicken Breasts (600g)
  • 2 Teaspoons Low Fat Spread (10g)
  • 4 Garlic Cloves (12g)
  • 2 Teaspoons Basil (2g)
  • 4 Rashers Smoked Back Bacon (100g)
  • 2 Teaspoons Vegetable Oil (20g)
  • 8 Spears Broccoli (360g)
  • 18 New Potatoes (720g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and finely chop the garlic.
  2. Make a paste with the low fat spread, garlic and basil.
  3. Slit each chicken breast horizontally to make a pocket and fill each pocket with a quarter of the paste.
  4. Trim the fat off the bacon and wrap each breast in one rasher. Hold together with cocktail sticks if you need to.
  5. Fry the chicken parcels in oil in a pan with a lid until the bacon crisps. Then put the lid on and simmer for 20 minutes. Alternatively, you can bake the chicken parcels in the oven for 20 minutes at 180°C / 350°F / 160°C fan oven / gas mark 4.
  6. Wash the new potatoes, cut them in half and add them to a pan of boiling water. Simmer for around 15 minutes until tender.
  7. Rinse the broccoli and cut into small pieces. Cook in a pan of boiling water for 4-5 minutes until tender. 
  8. Serve the chicken kiev hot with the broccoli and new potatoes.

Nutritional Information


Per 100g
Per 426g serving (% ref. intake)

Energy Kcals
94.00
401.00 (20.00%)
Energy Kj
397.00
1689.00 (20.00%)
Protein
10.90g
46.50g
Total Fat
2.50g
10.60g (15.00%)
Saturated Fat
0.50g
2.20g (11.00%)
Carbohydrates
6.30g
26.70g
Total Sugars
0.60g
2.60g (3.00%)
NSP Fibre
1.20g
5.10g
Sodium
111.00g
473.00g
Salt
0.30g
1.20g (20.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.