eCook Meal
Garlic Sauce & Chicken
with parsley rice & peas
A great cooking trick to remember is that one extra step or ingredient can easily elevate a nice dish to an impressive one. This recipe uses that handy tip with the side dishes by adding fresh parsley to the rice and turning plump peas into a lovely green salad. A creamy, dreamy garlicky sauce is always a winner for a chicken dinner!
Serving guide
Choose your portion size.
RICE
Place the rinsed rice in a pot with 150ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork, toss through ½ the chopped Parsley, and cover.
Chicken
Pat the Chicken breast dry with paper towel and place on a chopping board. Use a sharp knife to slice into one side of the breast, starting at the thicker end and ending at the thin point (be careful not to cut all the way through to the other side). Open out the breast so that it resembles a butterfly.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and place in a bowl. Just before serving, add the shredded salad leaves, a drizzle of olive oil, and seasoning. Toss until combined.
FRY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the butterflied Chicken until golden and cooked through, 2-3 minutes per side. During the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes. Season.
SAUCE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry until soft, 3-4 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1 minute (shifting constantly). Add 20g of butter and the Italian flour. Fry for 1-2 minutes (shifting constantly). Remove from the heat and gradually stir in the milk, making sure there are no lumps. Loosen with a splash of warm water if it’s too thick. Season.
WELL DONE, CHEF!
Plate up the Parsley rice and top with the Chicken smothered in the creamy sauce. Side with the pea salad and sprinkle over the remaining parsley.
RICE
Place the rinsed rice in a pot with 300ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork, toss through ½ the chopped Parsley, and cover.
Chicken
Pat the Chicken breasts dry with paper towel and place on a chopping board. Use a sharp knife to slice into one side of each breast, starting at the thicker end and ending at the thin point (be careful not to cut all the way through to the other side). Open out each breast so that it resembles a butterfly.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and place in a bowl. Just before serving, add the shredded salad leaves, a drizzle of olive oil, and seasoning. Toss until combined.
FRY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the butterflied Chicken until golden and cooked through, 2-3 minutes per side. During the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes. Season.
SAUCE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry until soft, 3-4 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1 minute (shifting constantly). Add 40g of butter and the Italian flour. Fry for 1-2 minutes (shifting constantly). Remove from the heat and gradually stir in the milk, making sure there are no lumps. Loosen with a splash of warm water if it’s too thick. Season.
WELL DONE, CHEF!
Plate up the Parsley rice and top with the Chicken smothered in the creamy sauce. Side with the pea salad and sprinkle over the remaining parsley.
RICE
Place the rinsed rice in a pot with 450ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork, toss through ½ the chopped Parsley, and cover.
Chicken
Pat the Chicken breasts dry with paper towel and place on a chopping board. Use a sharp knife to slice into one side of each breast, starting at the thicker end and ending at the thin point (be careful not to cut all the way through to the other side). Open out each breast so that it resembles a butterfly.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and place in a bowl. Just before serving, add the shredded salad leaves, a drizzle of olive oil, and seasoning. Toss until combined.
FRY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the butterflied Chicken until golden and cooked through, 2-3 minutes per side. During the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes. Season.
SAUCE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry until soft, 4-5 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1 minute (shifting constantly). Add 60g of butter and the Italian flour. Fry for 1-2 minutes (shifting constantly). Remove from the heat and gradually stir in the milk, making sure there are no lumps. Loosen with a splash of warm water if it’s too thick. Season.
WELL DONE, CHEF!
Plate up the Parsley rice and top with the Chicken smothered in the creamy sauce. Side with the pea salad and sprinkle over the remaining parsley.
RICE
Place the rinsed rice in a pot with 600ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork, toss through ½ the chopped Parsley, and cover.
Chicken
Pat the Chicken breasts dry with paper towel and place on a chopping board. Use a sharp knife to slice into one side of each breast, starting at the thicker end and ending at the thin point (be careful not to cut all the way through to the other side). Open out each breast so that it resembles a butterfly.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and place in a bowl. Just before serving, add the shredded salad leaves, a drizzle of olive oil, and seasoning. Toss until combined.
FRY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the butterflied Chicken until golden and cooked through, 2-3 minutes per side. During the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes. Season.
SAUCE
Return the pan to medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry until soft, 4-5 minutes (shifting occasionally). Add the grated Garlic and fry until fragrant, 1 minute (shifting constantly). Add 80g of butter and the Italian flour. Fry for 1-2 minutes (shifting constantly). Remove from the heat and gradually stir in the milk, making sure there are no lumps. Loosen with a splash of warm water if it’s too thick. Season.
WELL DONE, CHEF!
Plate up the Parsley rice and top with the Chicken smothered in the creamy sauce. Side with the pea salad and sprinkle over the remaining parsley.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R130.79
for 4 servings · R32.70 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Free-range Chicken Breasts needs 4Sliced Free Range Smoked Chicken Breast 140 g R42.99 · whole pack (size can't be divided)R42.99
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White Basmati Rice needs 300 mlFully Cooked White Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Peas needs 200 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 27% of packR11.46
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- Italian Flour
- Low Fat UHT Milk
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Garlic Sauce & Chicken?
The preparation time for Garlic Sauce & Chicken with parsley rice & peas is between 20 and 35 minutes.
What is the total time required to make Garlic Sauce & Chicken with parsley rice & peas?
The total time required to make Garlic Sauce & Chicken with parsley rice & peas is between 30 and 45 minutes.
How many servings does Garlic Sauce & Chicken provide?
4 servings
What are the main ingredients in Garlic Sauce & Chicken?
Chicken, Chicken Breast, Garlic, Italian Flour, Low Fat UHT Milk, Onion, Parsley, Pea, Salad Leaves, White Basmati Rice
What is the nutritional information of Garlic Sauce & Chicken?
Calories: 594, Carbs: 83 grams, Fat: grams, Protein: 48.3 grams, Sugar: 12.7 grams, Salt: 202 grams
How do I prepare Garlic Sauce & Chicken?
WELL DONE, CHEF!: Plate up the parsley rice and top with the chicken smothered in the creamy sauce. Side with the pea salad and sprinkle over the remaining parsley. CHICKEN: Pat the chicken breasts dry with paper towel and place on a chopping board. Use a sharp knife to slice into one side of each breast, starting at the thicker end and ending at the thin point (be careful not to cut all the way through to the other side). Open out each breast so that it resembles a butterfly. SAUCE: Return the pan to medium-high heat with a drizzle of oil. When hot, add the diced onion and fry until soft, 3-4 minutes (shifting occasionally). Add the grated garlic and fry until fragrant, 1 minute (shifting constantly). Add 40g of butter and the Italian flour. Fry for 1-2 minutes (shifting constantly). Remove from the heat and gradually stir in the milk, making sure there are no lumps. Loosen with a splash of warm water if it’s too thick. Season. FRY: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the butterflied chicken until golden and cooked through, 2-3 minutes per side. During the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes. Season. RICE: Place the rinsed rice in a pot with 300ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork, toss through ½ the chopped parsley, and cover. PLUMP PEAS: Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and place in a bowl. Just before serving, add the shredded salad leaves, a drizzle of olive oil, and seasoning. Toss until combined.
What should be prepared from my kitchen to make Garlic Sauce & Chicken?
Chicken, Chicken Breast, Garlic, Italian Flour, Low Fat UHT Milk, Onion, Parsley, Pea, Salad Leaves, White Basmati Rice
How many calories does Garlic Sauce & Chicken have?
594 calories
How much fat content does Garlic Sauce & Chicken have?
grams