Online Reporter
Chef Rudo Kandiero
This time we are focusing on juicy, pan-seared chicken breasts smothered in a creamy lemon-herb sauce.
Served alongside garlic-roasted carrots, potatoes and asparagus, this dish is light, fresh and incredibly satisfying.
Ingredients
For the chicken
Two to three boneless, skinless chicken breasts;
Salt and pepper to taste;
One teaspoon garlic powder;
One teaspoon Italian seasoning;
Two tablespoons olive oil;
One tablespoon butter;
Three cloves garlic, minced;
Juice of one lemon, plus one teaspoon zest
Half cup chicken broth;
Half cup heavy cream;
Quarter cup grated parmesan cheese;
Fresh thyme or parsley for garnish
For the roasted veggies
One bunch asparagus, trimmed;
Three large carrots, peeled and cut into sticks;
Two cups baby potatoes, halved;
Two tablespoons olive oil;
Salt, pepper and garlic powder to taste
Method
- Roast the veggies: Preheat your oven to 220°C (425°F). Toss the carrots, potatoes and asparagus with olive oil, salt, pepper and garlic powder. Spread them in a single layer on a baking sheet and roast for 25 to 30 minutes, flipping once halfway through.
- Cook the chicken: Season the chicken breasts with salt, pepper, garlic powder and Italian seasoning. Heat the olive oil in a skillet over medium-high heat. Add the chicken and sear for five to six minutes per side or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
- Make the sauce: In the same skillet, reduce the heat to medium. Add the butter and minced garlic; sauté for 30 seconds. Stir in the lemon juice, zest and chicken broth, letting it simmer for two to three minutes. Stir in the cream and Parmesan, simmering until the sauce slightly thickens. Return the chicken to the skillet and spoon the sauce over the top.
- Serve: Plate the chicken alongside the roasted vegetables. Spoon any remaining lemon cream sauce over the dish and garnish with fresh herbs.
Food safety guidelines
Salmonella is one of the most common bacteria associated with food-borne illness. Understanding its sources and control is essential for any home cook.
Sources
Environmental/Animal: The intestinal tracts of humans and animals (including poultry, pigs, cattle, dogs, cats, frogs, turtles and birds).
Food products: Meat, eggs, poultry, coconut, yeast, chocolate, smoked fish, raw salads, shellfish, raw seed sprouts, raw vegetables, unpasteurised milk and unpasteurised juices.
Symptoms
- Abdominal pain, diarrhoea, fever, chills, vomiting, dehydration and headache.
- Incubation time: five to 72 hours.
Control measures
- Cook thoroughly and ensure all poultry and meat reach safe internal temperatures.
- Chill hot foods quickly to move them out of the “danger zone”.
- Prevent cross-contamination: Use separate cutting boards for raw proteins and ready-to-eat foods.
- Strictly enforce frequent and proper hand washing.
Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety the HACCP WAY. She can be contacted on Facebook and Instagram (Rudo Kandiero).
