Roasted chicken and veges with parsley salad
Serves: 4
Time to make: 35 mins
Hands-on time: 20 mins
Total cost: $17.44 / $4.36 per serve
(at time of publication)
Ingredients
4 x 125g chicken breast fillets
4 medium-sized potatoes, pricked
400g pumpkin, sliced
2 teaspoons Tuscan seasoning mixed with 1 teaspoon oil
1 cup fresh flat-leaf parsley
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon sultanas, finely chopped
2 cups steamed green beans
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Instructions
1 Place baking tray in oven. Preheat oven to 220°C. Place a frying pan over a high heat. Spray chicken with oil and cook each side for 2 minutes until brown.
2 Meanwhile, cook potatoes in microwave for 5 minutes until tender. Cut in half.
3 Place chicken, potatoes and pumpkin on prepared hot baking tray. Lightly spray potatoes and pumpkin with oil and season with pepper. Rub Tuscan seasoning paste over chicken. Cook for 15-20 minutes or until chicken is cooked through, pumpkin is tender and potatoes are crispy.
4 To make parsley salad, combine parsley, oil, lemon juice and sultanas in a bowl. Season with pepper.
5 Serve chicken and roasted vegetables with beans and parsley salad.
Variations
Make it gluten free: Use gluten-free seasoning.
Nutrition Info (per serve)
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Calories 372cal
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Kilojoules 1560kJ
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Protein 34g
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Total fat 12g
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–Saturated fat 3g
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Carbohydrates 30g
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–Sugars 7g
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Dietary fibre 7g
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Sodium 450mg
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Calcium 140mg
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Iron 3.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
