Chicken and vegetable parcels with plum sauce

Serves: 4

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

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1 ½ cups pumpkin, peeled, trimmed, cut in 1.5cm thick pieces (about 200g trimmed)

2 cloves garlic, minced

½ teaspoon Chinese 5-spice powder

1 tablespoon liquid honey

1 tablespoon salt-reduced soy sauce

1 tablespoon plum sauce

500g chicken breast fillet, cut in 1cm-thick slices

3 carrots, peeled, coarsely grated

3 cups broccoli florets, roughly chopped

5 cups baby bok choy, shredded

2 cups basmati rice, steamed

fresh coriandercilantroX, to garnish

Instructions

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1 Preheat oven to 200ºC. Place metal baking tin in oven to heat.

2 Steam or microwave pumpkin until just tender. Meanwhile, combine garlic, 5-spice powder, honey, soy sauce and plum sauce in a medium-sized bowl. Add chicken and carrots and toss until well combined.

3 Cut four 30cm x 50cm pieces of tinfoil. In the centre of each piece of tinfoil place a 15cm x 15cm square of baking paper. Place steamed pumpkin, broccoli and bok choy in the centre of baking paper. Top vegetables in each parcel with one-quarter of the chicken mixture. Fold paper into a parcel then fold tinfoil around it to keep cooking juices inside. Repeat to make 4 parcels.

4 Place parcels in heated baking tin and cook on top shelf in oven for 25-30 minutes or until chicken is cooked and vegetables are tender (check by carefully opening the parcel). Serve with rice and garnish with coriander.

Nutrition Info (per serve)

Calories 583 cal

Kilojoules 2440 kJ

Protein 40 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 95 g

Sugar 12 g

Dietary fibre 10 g

Sodium 310 mg

Calcium 110 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.