Make it easy on yourself and keep this honey mustard chicken meal in the freezer for impatient tummies.
Ingredients
- 500g chicken tenderloins
- 1/3 cup honey, mustard and herb marinade
- 350g butternut pumpkin, peeled, cut into 6cm batons
- 2 medium desiree potatoes, cut into 6cm batons
- 2 tablespoons olive oil
- 2 cups fresh breadcrumbs
- 1/2 cup finely grated parmesan
- 2 tablespoons finely chopped fresh chives
- Olive oil cooking spray
- 2 medium zucchini, cut into 6cm batons
- 1/3 cup reduced-fat sour cream
Method
- Step 1Preheat oven to 220ºC/200ºC fan-forced. Combine chicken and half the marinade in a bowl. Cover. Refrigerate for 30 minutes.
- Step 2Place pumpkin, potatoes and oil in a roasting pan. Toss to coat. Place pan on top shelf of oven. Roast for 20 minutes or until lightly browned.
- Step 3Meanwhile, line a large baking tray with baking paper. Combine breadcrumbs, cheese and half the chives on a plate. Press chicken in breadcrumb mixture to coat. Place on prepared tray. Spray with oil. Add zucchini to pumpkin mixture. Place pan on lower shelf in oven. Place chicken on top shelf. Bake for 20 to 25 minutes, turning pan and tray halfway, or until vegetables are tender and chicken is cooked through.
- Step 4Combine sour cream and remaining marinade and chives in a bowl. Serve chicken and vegetables with sour cream mixture.
- Low carb
- Lower gi
Nutrition
2429 kj
Energy
24.69g
Fat Total
9.9g
Saturated Fat
6g
Fibre
40.5g
Protein
137mg
Cholesterol
791mg
Sodium
47.7g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Freeze uncooked crumbed chicken in an airtight container for up to 2 months.
To thaw: Thaw in fridge overnight.
To cook: Preheat oven to 220C/200C fan-forced. Bake chicken for 20 to 25 minutes, turning halfway, or until cooked through.
- Author: Cathie Lonnie
- Image credit: Cath Muscat
- Publication: Super Food Ideas
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