Pan-fried chicken recipe | Heart Foundation NZ

Learn how to make healthy pan-fried chicken pieces with our how-to video. Our recipes are designed by nutrition professionals to take the fuss out of healthy eating. Good news for teachers. We've got a range of kid-friendly recipes for Food Tech lessons too. Take a look: https://www.heartfoundation.org.nz/educators Ingredients (serves 4) Pan-fried chicken • 500 g skinless and boneless chicken pieces • 1 tbsp oil • 2 cloves garlic, crushed • 1/4 cup lemon juice • 1/4 cup water • 1/2 cup chopped fresh herbs Carrot salad • 3 carrots, peeled into ribbons • 1/2 cup chopped fresh herbs • 1 tbsp oil • 1 tbsp lemon juice Potato rosti • 4 potatoes, grated • 1 apple, grated • 1 onion, grated • 2 tbsp oil Pan-fried chicken 1. Heat oil a large pan until very hot 2. Add chicken and cook on one side until they are no longer stuck to the bottom 3. Turn them over and do the same for the other side 4. Once browned and loose from the pan add the garlic and cook briefly 5. Add lemon juice and water and cook until all has evaporated from the pan 6. Check the chicken is cooked through 7. Once cooked add the herbs and season. Carrot salad 1. Mix all ingredients together. Potato rosti 1. Rinse grated potato, apple and onion in cold water 2. Squeeze out as much water as possible 3. Heat oil in a large frying pan over a low to medium heat 4. Place handfuls of potato in the pan without crowding 5. Cook on one side without moving until it becomes loose from the bottom of the pan 6. Flip and cook on the other side, pressing down to flatten slightly 7. Cook for another 5 minutes or until cooked through and golden brown on each side. Find more healthy recipes on our website: https://www.heartfoundation.org.nz/recipes
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