2 chicken-and-vegetable recipes

It's important to get your daily requirement of veggies. These two recipes feature vegetables and chicken cooked in different ways.

Each serving satisfies your daily requirement for vitamin A, in the form of disease-fighting beta-carotene.

Preparation: 10 minutes 

Cooking time: 25 minutes

Serves 4

• 250 ml (1 c) freshly squeezed orange juice
• 45 ml (3 tbsp) balsamic vinegar or red wine vinegar
• 500 g (1 lb) boneless skinless chicken breasts
• 1 g (1⁄4 tsp) salt
• Freshly ground black pepper, to taste
• 32 g (1⁄4 c) all-purpose flour
• 30 ml (2 tbsp) canola oil
• 4 scallions, thinly sliced
• 2 ml (1⁄2 tsp) ground coriander
• 4 medium carrots, peeled and cut into slices 1/2 cm (1⁄4 in) thick
• 30 ml (2 tbsp) chopped parsley

1.  Combine orange juice and vinegar in a small bowl.
2. Season chicken with salt and pepper, and coat with flour. Heat oil in a large non-stick frying pan over medium heat. Add the chicken and cook until browned, or three minutes each side. Transfer to a plate.
3.  Add scallions, coriander and 50 millilitres (1⁄4 cup) juice mixture to the frying pan, scraping up any browned bits from the bottom of the pan. Cook 30 seconds. Add the remaining juice mixture, carrot and chicken. Bring to a boil. Tightly cover frying pan, lower heat and simmer until chicken is cooked through and carrot is tender, about 20 minutes.
4.  Place a chicken breast each on four plates. Spoon carrot mixture and sauce over the top. Garnish with parsley.

Per serving: 447 calories, 55 g protein, 13 g fat (including 2 g saturated fat), 145 mg cholesterol, 23 g carbohydrates, 3 g fibre, 318 mg sodium.

Try different combinations of vegetables in this simple all-in-one supper dish.

Preparation: 10 minutes 

Cooking time: 25 minutes

Serves 4

• 4 boneless skinless chicken breasts (600 g/1 1/4 lb)
• 750 ml (3 c) low-sodium chicken stock
• 45 ml (3 tbsp) dry sherry or dry white wine
• 1 bouquet garni (parsley, thyme and bay leaf)
• 750 g (1.5 lb) mixed vegetables, such as carrots, asparagus spears, baby corn, broccoli, cauliflower, leeks and savoy cabbage
• Chopped fresh parsley, to garnish

1. Combine the chicken breasts, stock, sherry or wine and the bouquet garni in a large heatproof casserole or deep frying pan. Bring to a boil. Lower heat and cover. Poach chicken for about 20 minutes, skimming off foam that forms as necessary.
2. Meanwhile, cut all the vegetables into bite-sized pieces.
3.  After chicken has been poaching for 20 minutes, add all the vegetables to pan. Cover; cook until vegetables are tender and chicken juices run clear when breasts are pierced with the tip of a knife, about six minutes. Discard bouquet garni.4. Spoon the pan juices and vegetables into large, shallow serving bowls. Top with chicken, whole or sliced, as you prefer. Sprinkle with parsley and serve.

Per serving: 340 calories, 32 g protein, 17 g fat (including 6 g saturated fat), 90 mg cholesterol, 14 g carbohydrates, 3 g fibre, 180 mg sodium.