Sesame-Crusted Chicken

Sesame-Crusted Chicken

Ready in 40 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 13, 2017.

with miso roast vegetables and broccoli


Ingredients

MISO ROAST VEGETABLES

  • 2 carrots, diced 2cm
  • 200g orange kumara, scrubbed and diced 2-3cm
  • ½ head cauliflower, roughly diced 2-3cm
  • 1 teaspoon oil, for cooking (or use spray oil)
  • 4 teaspoons white miso paste
  • 1 tablespoon boiling water

SESAME-CRUSTED CHICKEN

  • 550g chicken breast steaks
  • 1 egg
  • 1 tablespoon soy sauce
  • 30g black and white sesame seeds
  • 2 teaspoons sesame oil

TO SERVE

  • 1 head broccoli
  • 100g 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 carrots, kumara and cauliflower 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 roast vegetables on tray and toss well to combine. Roast for 25-30 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 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 half the sesame oil in a large fry-pan on medium heat. Cook chicken, in two batches, for 2-4 minutes each side (depending on thickness), or until cooked through. Wipe pan out between batches and use remaining sesame oil for second batch. Set aside, covered with foil, to rest for 5 minutes before slicing thickly.
  6. When last batch of chicken is cooking, cut broccoli into small florets and roughly dice stalk. Place in a medium, 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 1750 kj
418 kcal
Protein 42.3g
Carbohydrate 19.5g
Fat 17.5g