Whiz through the supermarket, then zip home to whip up this clever recipe. With only five ingredients, it delivers maximum taste for minimum fuss.
Ingredients
- 4 chicken breast fillets
- 3 tablespoons bought garlic butter
- 70g (1 cup) multigrain breadcrumbs (made from day-old bread)
- Olive oil spray
- 500g pumpkin, unpeeled, seeded, cut into thin wedges
- 6 roma tomatoes, halved
Method
- Step 1Preheat oven to 180ºC. Line a baking tray with non-stick baking paper. Cut a horizontal slit in the side of each chicken breast to create a pocket. Place 3 teaspoonfuls of garlic butter into each pocket. Use small skewers to secure.
- Step 2Fill a small bowl with cold water. Place breadcrumbs on a plate. Season with salt and pepper. Dip 1 chicken breast in water, then in breadcrumbs, pressing firmly to coat. Place on the prepared tray. Spray with oil. Bake for 30-35 minutes or until cooked through.
- Step 3Meanwhile, place the pumpkin and tomato in a baking dish. Spray with oil. Season with salt and pepper. Bake for 35 minutes or until tender.
- Step 4Divide the chicken, roast pumpkin and tomato among serving plates.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1810 kj
Energy
15g
Fat Total
8g
Saturated Fat
5g
Fibre
50g
Protein
147mg
Cholesterol
288.75mg
Sodium
11g
Carbs (sugar)
23g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s tip: For 1 cup of breadcrumbs, process 2-3 slices of multigrain bread in a food processor until fine crumbs form.
- Author: Kerrie Ray
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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