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 honey
- 1 tablespoon wholegrain mustard
- 1 tablespoon 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)
-
Calories 459cal
-
Kilojoules 1920kJ
-
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
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
