Portuguese chicken tenderloins on warm roasted vegetable salad

Author: Bronwen King - NZ registered nutritionist

Photographer: Carolyn Robertson

First published: Sep 2012

These mouthwatering chicken tenderloins are gently spiced with Portuguese seasoning and cooked in citrus and honey. Served up with crispy roast vegetables and salad, this is a high-fibre, diabetes-friendly and low-calorie meal everyone will love.

Serves: 4

Time to make: 45 mins

Total cost: $18.00 / $4.50 per serve

(at time of publication)

Ingredients

More weights & measures

400g chicken tenderloins

3 tablespoons Portuguese chicken seasoning

6 cups chopped roasting vegetables (such as pumpkin, parsnip, kumarasweet-potatoX, peppersbell peppersX, potato), chopped in small pieces

spray oil

2 oranges, zest and juice

2 tablespoons liquid honey

4 cups salad greens

2 tablespoons slivered almonds or pumpkin seeds, toasted

Instructions

1 Mix tenderloins with 2 tablespoons Portuguese seasoning. Set aside.

2 Preheat oven to 180ºC. Place vegetables in a plastic bag, spray with a little oil then add the remaining Portugese seasoning. Toss to combine then tip into a lightly oiled roasting dish. Roast until cooked.

3 Spray a heavy-based pan with oil and cook chicken over high heat until cooked. Add orange zest, orange juice and honey. Cook for 1-2 more minutes to heat through.

4 Arrange salad greens on 4 plates. Top with roasted vegetables and chicken. Pour liquid over top, sprinkle with almonds then serve.

Nutrition Info (per serve)

Calories 342cal

Kilojoules 1430kJ

Protein 27g

Total fat 8g

–Saturated fat 1g

Carbohydrates 40g

–Sugars 19g

Dietary fibre 6g

Sodium 400mg

Calcium 90mg

Iron 2.5mg

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.

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