Chicken breast with chilli crumb and honey mustard veges
Impress family and friends with this quick and easy chicken dish, crunchy on the top and simply delicious.
Serves: 4
Time to make: 30 mins
Ingredients
- 1½ cups fresh wholegrain breadcrumbs
- 1 spring onion, thinly sliced
- 2 jalapeno chillies, finely diced (optional)
- ¼ cup fresh coriander, chopped, plus extra to garnish
- zest of 1 lemon
- 2 tablespoons vegetable oil
- 600g parsnips, peeled, cut into thick batons
- 4 carrots, angle-sliced
- 1 tablespoon each honey, wholegrain mustard and cumin seeds
- 4 medium chicken breasts
- 6 cups rocket
Instructions
1 Preheat oven to 200°C and line 2 baking trays with baking paper.
2 In a bowl, place breadcrumbs, spring onion, chillies, coriander, lemon zest and half of the oil and mix until combined.
3 In another bowl, toss together parsnips, carrots, honey, mustard, cumin seeds and remaining oil.
4 On 1 tray, place chicken breasts. Cover with the crumb mix, pressing it down so it adheres properly. On the second tray, spread out veges. Bake chicken and veges for 25 minutes, turning veges occasionally to prevent burning.
5 Toss rocket and roast vegetables together and serve with crumbed chicken breast, garnished with coriander.
Variations
Make it gluten free: Use gluten-free breadcrumbs and check mustard is gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Kilojoules 1920kJ
Calories 459cal
Protein 40g
Total fat 12g
–Saturated fat 2g
Carbohydrates 40g
–Sugars 22g
Dietary fibre 12g
Sodium 360mg
Calcium 190mg
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: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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