Chicken and vegetable parcels with plum sauce
Reviewed by our expert panelServes: 4
Time to make: 50 mins
Hands-on time: 15 mins
Total cost: $18.20 / $4.55 per serve
(at time of publication)
Ingredients
- 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 coriander, to garnish
Instructions
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 583cal
-
Kilojoules 2440kJ
-
Protein 40g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 95g
-
–Sugars 12g
-
Dietary fibre 10g
-
Sodium 310mg
-
Calcium 110mg
-
Iron 3mg
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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