Sesame Glazed Chicken

Sesame Glazed Chicken

Ready in 40 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, March 25, 2018.

With roast kumara and broccoli


Ingredients

ROAST KUMARA AND BROCCOLI

  • 400g kumara
  • 2 teaspoons oil
  • 1 broccoli
  • 1 tablespoon water

SALAD DRESSING

  • 1-2 tablespoons basil, finely chopped
  • 1 teaspoon extra-virgin olive oil
  • 1½ teaspoons vinegar
  • 1½ teaspoons mustard
  • ¾ teaspoon honey
  • 150g yoghurt
  • 1 apple, grated

SALAD

  • 1 tomato
  • ½ telegraph cucumber
  • 1 carrot
  • 1/3 bag baby spinach

SESAME GLAZED CHICKEN

  • 550g lean chicken breasts
  • 1 teaspoon oil
  • 1½ tablespoons water
  • 1 pack sesame seeds
  • 80g smoky apple sauce

Steps

  1. Preheat oven to 230ºC. Line an oven tray with baking paper. Prepare basil and apple.
  2. Dice kumara 2cm. Toss with 1 teaspoon of oil on prepared tray and season. Roast for about 18 minutes. Cut broccoli into small florets.
  3. After 18 minutes, remove tray from oven. Toss broccoli, remaining oil and water with kumara and season. Continue to roast for 8-10 minutes, until vegetables are tender.
  4. While kumara roasts, mix together all salad dressing ingredients in a small a bowl then season. Reserve 4 tablespoons for serving.
  5. Dice tomato 1-2cm, peel cucumber and carrot into ribbons and thinly slice core of carrot. Add all to a large bowl, along with spinach. Set aside.
  6. 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.
  7. 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. Remove pan from heat, add water, sesame seeds and smoky apple sauce to pan and toss chicken to coat. Transfer chicken onto a plate. Add 1 tablespoon of water to pan and mix with cooking juices. Spoon over chicken, cover and allow to rest for 1-2 minutes.
  8. Toss remaining salad dressing through salad just before serving and season. Thinly slice chicken and toss back through sauce and resting juices.
  9. To serve, share salad between plates. Top with sesame glazed chicken and any sauce. Place roast kumara and broccoli on the side and spoon over READY IN reserved salad dressing.

Nutritional Information

Energy 1788 kj
427 kcal
Protein 39.1g
Carbohydrate 37.9g
Fat 11.5g