Seed-Crusted Chicken & Roast Veggie Toss

Name: Seed-Crusted Chicken & Roast Veggie Toss with Yoghurt
Total time: 35 min
Yield: 2
Cuisine: Modern
Ingredients: olive oil; 1 beetroot; 1 Brown Onion; 1 carrot; 1 courgette; 1 packet Pumpkin Seeds (Pepitas); 1 packet chicken breast; 1 packet fine breadcrumbs; 1 bag baby spinach leaves; 1 drizzle white wine vinegar; 1 sachet Aussie Spice Blend; 1 packet Greek-style yoghurt

with Yoghurt

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It’s a good idea to have an extra layer on you, but how about on tonight’s dinner? Let’s add layers upon layers of flavour by crusting the chicken in pumpkin seeds, our Aussie spice blend and golden panko breadcrumbs for a crunchy texture. Cook it up and serve with a tangy Greek-style yoghurt.

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Tags:

Calorie Smart

•Under 40g carbs

•Dietitian Approved

Allergens:

Gluten(Wheat)

•Milk

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed

Total35 minutes

Cooking Time

DifficultyMedium

Ingredients

Serving amount

beetroot

Brown Onion

carrot

courgette

1 packet

Pumpkin Seeds (Pepitas)

1 packet

chicken breast

1 packet

fine breadcrumbs

(Contains: Gluten(Wheat); )

1 bag

baby spinach leaves

1 sachet

Aussie Spice Blend

1 packet

Greek-style yoghurt

(Contains: Milk; )

Not included in your delivery

olive oil

1 drizzle

white wine vinegar

Nutrition Values

Energy (kJ)1927 kJ

Fat15.1 g

of which saturates4.2 g

Carbohydrate38 g

of which sugars17.8 g

Dietary Fibre10.4 g

Protein45.7 g

Sodium654 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Baking Tray

•Baking Paper

•Large Non-Stick Pan

Cooking Steps

• Preheat oven to 240°C/220°C fan-forced. • Cut beetroot into thin wedges. Cut onion into thick wedges. Cut carrot and courgette into bite-sized chunks. • Place beetroot, onion and carrot on a lined oven tray. Drizzle with olive oil, season with salt and pepper and toss to coat. Roast until almost tender, 10-15 minutes. • Remove tray from the oven. Add courgette and drizzle with olive oil, then season. Return tray to the oven and bake until tender, a further 10 minutes.

TIP: If your oven tray is crowded, divide the veggies between two trays.

• Meanwhile, place your hand flat on top of each chicken breast and slice through horizontally to make two thin steaks. • Crush pumpkin seeds in their packet using a rolling pin or with a pestle and mortar, until resembling fine crumbs.

• In a large bowl, combine Aussie spice blend and a good drizzle of olive oil. Season, then add chicken and turn to coat. • Add crushed pumpkin seeds and the fine breadcrumbs. Turn chicken again, pressing into seed mixture to coat. Transfer to a plate.

• Heat a large frying pan over medium-high heat with enough olive oil to coat the base. When oil is hot, cook chicken until golden and cooked through, 3-5 minutes each side (cook in batches if pan is getting crowded).

TIP: Add extra oil between batches so the chicken doesn't stick to the pan!

TIP: Chicken is cooked through when it's no longer pink inside.