Crumbed chicken with rocket salad and wedges

Serves: 4

Time to make: 1 hr

Hands-on time: 15 mins

Ingredients

More weights & measures

400g kumarasweet-potatoX, cut in wedges
¼ cup (25g) dried breadcrumbs
¼ cup (35g) cashews, dry toasted, finely chopped
¼ cup finely chopped parsley
2 tablespoons skim milk
8 (500g total) chicken tenderloins, trimmed
spray oil
4 cups baby rocketarugulaX
4 cups baby spinach
2 shallots, thinly sliced
1 orange, segmented
4 tablespoons vinaigrette (made with 2 parts vinegar, such as balsamic, to 1 part olive oil)
1 tablespoon wholegrain mustard

Instructions

Stay Awake

1 Preheat oven to 180°C. Place kumara on a baking tray lined with baking paper. Bake for 30 minutes until golden.

2 Meanwhile, place breadcrumbs, cashews and parsley in a bowl. Mix. Place milk in a separate bowl. Dip each tenderloin in milk then breadcrumb mixture and transfer to a plate.

3 Spray a large frying pan with oil and place over a medium-high heat. Cook chicken for 3-4 minutes each side until browned and cooked through. Set aside.

4 Meanwhile, combine rocket, spinach, shallots and orange in a large bowl. Whisk together vinaigrette and mustard. Pour over salad and toss to coat. Serve chicken with salad and kumara wedges.

Variations

Make it gluten free: Use gluten-free breadcrumbs and mustard.

HFG tip

If you're still peckish, add a punnet of cherry tomatoes for just 40kJ more per person.

Nutrition Info (per serve)

Calories 431 cal

Kilojoules 1800 kJ

Protein 35 g

Total fat 15 g

Saturated fat 3 g

Carbohydrates 35 g

Sugar 9 g

Dietary fibre 7 g

Sodium 310 mg

Calcium 210 mg

Iron 3.5 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.