Treat the family to a chicken and vegie dinner with a difference.
Ingredients
- 400g orange sweet potato (kumara)
- 4 (about 420g) parsnips
- 1 tablespoon olive oil
- Salt & freshly ground black pepper
- 3 15g pkts sesame seeds
- 4 (about 200g each) single chicken breast fillets
- 420g green beans, topped
- 85g (1/3 cup) Delikatess mayonnaise (Thomy Brand)
- 1 tablespoon fresh lemon juice
Method
- Step 1Preheat oven to 220°C. Line 2 large baking trays with baking paper.
- Step 2Cut sweet potato crossways into 1.5cm-thick slices and slice the parsnip diagonally into 1.5cm-thick slices. Place sliced vegetables and oil in a large bowl. Season with salt and pepper, and toss to coat. Arrange vegetables in a single layer on a lined tray. Roast in preheated oven for 10 minutes.
- Step 3Meanwhile, toast sesame seeds in a medium non-stick frying pan over medium heat, stirring often, for 5 minutes or until golden. Transfer to a plate or a sheet of baking paper. Pat each chicken fillet onto sesame seeds, turning, until well coated. Place coated chicken on remaining lined tray.
- Step 4Place the tray of coated chicken in the oven with the vegetables and cook for a further 15 minutes or until the vegetables are tender and the chicken is just cooked through.
- Step 5While the chicken and vegetables are cooking, cook the green beans in a medium saucepan of boiling salted water for 2-3 minutes or until tender crisp. Drain. Combine the mayonnaise and lemon juice in a small bowl and season with salt and pepper.
- Step 6Cut the chicken into thick slices. Serve immediately with roasted vegetables, green beans and drizzled with the lemon mayonnaise.
- High fibre
- Low carb
- Low sodium
- Lower gi
Nutrition
2672 kj
Energy
32g
Fat Total
5g
Saturated Fat
10g
Fibre
54g
Protein
125mg
Cholesterol
188.31mg
Sodium
13g
Carbs (sugar)
28g
Carbs (total)
All nutrition values are per serve
- Author: Kerrie Mullins
- Image credit: Con Poulos
- Publication: Australian Good Taste
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