Rocket Pesto Chicken

Rocket Pesto Chicken

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, February 18, 2018.

With roasted kumara and green bean salad


Ingredients

ROASTED KUMARA

  • 100g red kumara, diced 1-2cm
  • ¼ teaspoon oil, for cooking (or use spray oil)

GREEN BEAN SALAD

  • 50g green beans
  • ¼ capsicum
  • 1 tomato
  • ½ bag mesclun
  • 1 tablespoon raspberry balsamic vinaigrette

ROCKET PESTO CHICKEN

  • 140g lean chicken breast, about 1.5cm thick
  • Spray oil

TO SERVE

  • 2 teaspoons rocket and walnut pesto
  • 1 tablespoon crumbled feta cheese
  • 2 tablespoons basil, roughly torn

Steps

  1. Preheat oven to 210°C. Bring a small pot of salted water to the boil. Line an oven tray with baking paper. Preheat BBQ grill or hot plate to medium-high (if using). Prepare kumara, feta and basil.
  2. Toss kumara with oil on prepared tray and season. Roast for about 16 minutes, until lightly golden and tender. Turn once during cooking. Set aside, covered.
  3. While kumara is cooking, cut beans in half and cook in pot of boiling water for 1-2 minutes, until bright green and tender with a slight bite. Drain, rinse under cold water and leave to drain well.
  4. Thinly slice capsicum and dice tomato 1-2cm. Place in a medium bowl with beans and mesclun. Add raspberry balsamic vinaigrette just before serving, toss well to combine and season to taste.
  5. Heat a medium, dry fry-pan on medium-high heat. Season chicken, spray pan with oil and cook for 2-3 minutes each side (depending on thickness), or until cooked through. Alternatively, cook on BBQ. Set aside, covered to rest before slicing into 2 or 3 equal pieces. Reserve any resting juices.
  6. TO SERVE place green bean salad onto a plate. Top with chicken and kumara. Drizzle over resting juices (if desired) and dollop over rocket and walnut pesto. Sprinkle over feta and garnish with basil.

Nutritional Information

Energy 1838 kj
439 kcal
Protein 38.1g
Carbohydrate 36.0g
Fat 14.4g