Rocket Pesto Chicken

Rocket Pesto Chicken

Ready in 35 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, February 18, 2018.

With roasted kumara and green bean salad


Ingredients

ROASTED KUMARA

  • 400g red kumara, diced 1-2cm
  • 1½ teaspoons oil, for cooking (or use spray oil)
  • 1 tablespoon water

GREEN BEAN SALAD

  • 200g green beans
  • 1 capsicum
  • 2 tomatoes
  • 1/3 bag mesclun
  • 50g raspberry balsamic vinaigrette

ROCKET PESTO CHICKEN

  • 550g lean chicken breasts
  • 1 teaspoon oil, for cooking (or use spray oil)
  • 50g rocket and walnut pesto

TO SERVE

  • 50g feta cheese, crumbled
  • 2 tablespoons basil, roughly torn

Steps

  1. Preheat oven to 230°C. Line an oven tray with baking paper. Bring a small pot of salted water to the boil. Preheat BBQ grill or hot plate to medium-high (if using). Prepare kumara, feta and basil.
  2. Toss kumara with oil and water on prepared tray and season. Roast for 22-24 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 bite. Drain, rinse under cold water and leave to drain well. Thinly slice capsicum and dice tomatoes 1-2cm. Place all in a large bowl, along with beans and mesclun. Add vinaigrette just before serving, toss well to combine and season to taste.
  4. Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through horizontally to make two 1.5cm-thick steaks.
  5. Heat oil in a large fry-pan on medium-high heat. Season chicken 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 divide green bean salad between plates. Top with chicken and roasted kumara. Drizzle over resting juices (if desired) and dollop over rocket and walnut pesto. Sprinkle over feta and garnish with basil.

Nutritional Information

Energy 1809 kj
432 kcal
Protein 36.5g
Carbohydrate 34.0g
Fat 15.4g