My adapted recipe of Pete Evans Roast Chicken with rosemary, lemon, garlic

Here is my adapted recipe of Pete Evans recipe. 

 

Ingredients Serves 2

1Tb (20ml) coconut oil

1 dash black pepper

1 dash sea-salt

2 x 100grams Skinless Boneless Chicken Breast fillet (*antibiotic free  & organic)

1 lemon juiced

2 cloves garlic crushed

1Tb (20 grams)dried rosemary

1tsp (10 grams) dried oregano

1/2tsp (5 grams) onion powder

1/2 tsp (5 grams)Italian seasoning

1tb (20ml) Honey

1pinch dried chilli flakes (*omit if nightshade intolerant)

1/2 brown onion sliced

Method :

Place all ingredients into casserole dish and mix well.

Add chicken pieces and coat on both sides.

Cover and marinade for at least 1 hour but overnight is best

Remove chicken from marinade  but reserve marinade. Add chicken to and pan fry or non stick skillet (do not add oil or cooking spray)

wait until chicken changes colour to white on sides of the chicken then turn and add reserved marinade cook until juices run clear with skewer.

Serve with salad or steamed vegetables