Sesame-Crusted Chicken

Sesame-Crusted Chicken

Ready in 35 minutes Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 13, 2017.

with miso roast vegetables and broccoli


Ingredients

MISO ROAST VEGETABLES

  • 100g orange kumara, scrubbed and diced 2-3cm
  • 1/4 head cauliflower, roughly diced 2-3cm
  • ½ punnet white button mushrooms, cut in half
  • 1/2 teaspoon oil, for cooking (or use spray oil)
  • 2 teaspoons white miso paste
  • 1½ teaspoons boiling water

SESAME-CRUSTED CHICKEN

  • 275g chicken breast steaks
  • ½ egg, whisked
  • 1½ teaspoons soy sauce
  • 15g black and white sesame seeds
  • 1 teaspoon sesame oil

TO SERVE

  • ½ head broccoli
  • 50g miso and ginger tofu sauce

Steps

  1. oven to 220°C. Bring a full kettle to the boil. Line an oven tray with baking paper.
  2. Toss kumara, cauliflower and mushrooms with oil on prepared tray and season with salt and pepper. In a small dish, mix miso paste with boiling water to make a smooth paste. Add to vegetables on tray and toss well to combine. Roast for about 25 minutes, until cooked through. Turn once during cooking.
  3. While vegetables are roasting, prepare the rest of the meal. Pat chicken dry with paper towels. In a large shallow dish, whisk the ½ egg with soy sauce.
  4. Dip each piece of chicken first in egg mixture, then sprinkle sesame seeds over both sides to give a light coating. Set aside on a clean, dry plate.
  5. Heat sesame oil in a large fry-pan on medium heat. Cook chicken for 2-4 minutes each side (depending on thickness), or until cooked through. Set aside, covered with foil, to rest for 5 minutes before slicing thickly.
  6. When chicken is cooking, cut broccoli into small florets and roughly dice stalk. Place in a small, heat-proof bowl and cover with boiling water and a plate. Leave for 3-5 minutes, then drain.
  7. spoon miso roast vegetables onto plates with sesame-crusted chicken. Serve broccoli on the side and dollop over a spoonful of miso and ginger tofu sauce.

Nutritional Information

Energy 1754 kj
419 kcal
Protein 43.5g
Carbohydrate 18.3g
Fat 17.5g