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Chicken Kievs with New Potatoes and Green Beans

Preparation: 20 mins

Cooking: 30 mins

Serves 4, costs under £7.00

Ingredients

  • 4 Chicken Breasts (520g) (Medium Sized)
  • 7 Tablespoons Breadcrumbs (100g)
  • 2 Eggs (100g)
  • 3 Tablespoons Plain Flour (50) (Level Tablespoons)
  • Ground Black Pepper (0) (To Taste)
  • 2 Garlic Cloves (6g)
  • 2 Teaspoons Dried Parsley (2g)
  • 7 Tablespoons Low Fat Spread (100g)
  • 16 New Potatoes (640g)
  • 2 Packs Green Beans (320g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

  1. Peel and crush the garlic, then mix with the spread and parsley. Place the mixture into cling film and roll into a sausage shape. Place in the freezer while preparing the chicken.
  2. Preheat the oven to 180°C / 160°C fan oven / 350°F / gas mark 5. 
  3. Place the point of a sharp knife into the fat end of one of the chicken breasts until it reaches halfway then make a pocket to put the spread in. Repeat this with each chicken breast.
  4. When the spread is firm remove from the freezer and cut into four. Place a piece into each chicken breast and flatten with hands to seal.
  5. Crack the eggs into a bowl and beat together with black pepper. Add the flour and breadcrumbs onto separate plates.
  6. Coat each chicken breast with flour, then egg and finally breadcrumbs.
  7. Place kievs on a baking tray and place in oven for 25- 30 minutes until cooked through and golden brown.
  8. Wash potatoes and cook in boiling water for approximately 15 minutes. Use a knife to check they are cooked through.
  9. Wash and trim the ends off thegreen beans then cook in boiling water until tender appromately 5 minutes.
  10. Serve kievs with potatoes and green beans.

Nutritional Information


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

Energy Kcals
126.00
537.00 (27.00%)
Energy Kj
529.00
2254.00 (27.00%)
Protein
10.20g
43.50g
Total Fat
3.60g
15.30g (22.00%)
Saturated Fat
0.90g
3.80g (19.00%)
Carbohydrates
14.30g
60.90g
Total Sugars
1.20g
5.10g (6.00%)
NSP Fibre
1.00g
4.30g
Sodium
93.00g
396.00g
Salt
0.20g
0.90g (15.00%)

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.