Creamy Chicken with Roasted Kumara and Broccoli

Creamy Chicken with Roasted Kumara and Broccoli

Ready in 35 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, July 15, 2018.

Ingredients

VEGETABLES

  • 400g orange kumara, diced 1-2cm
  • 1 broccoli, cut into small florets and stalk, diced 1cm
  • 2 tsp oil or spray oil
  • 1/3 bag baby spinach
  • 2 tsp balsamic vinegar

CHICKEN

  • 2 tsp oil or spray oil
  • 550g lean chicken breasts, sliced into 2cm strips
  • 1 punnet mushrooms, sliced or quartered
  • 1 brown onion, thinly sliced
  • 1 clove garlic, minced
  • 1 courgette, cut in half and thinly sliced
  • 1-2 tsp Dijon or wholegrain mustard (optional)
  • ½ -1 Tbsp finely chopped thyme leaves
  • ½ cup chicken stock
  • ¼ tsp salt
  • 125g lite sour cream

TO SERVE

  • ½-1 Tbsp picked thyme leaves

Steps

  1. Preheat oven to 220ºC. Line an oven tray with baking paper.
  2. Prep & cook vegetables. Toss kumara and broccoli with oil on prepared tray and season. Roast for 20-23 minutes, until golden.
  3. Prep & cook chicken. Heat 1 teaspoon of oil in a large fry-pan on high heat, until very hot. Season chicken and cook for 3-4 minutes, turning once, until almost cooked. Set aside on a plate. Wipe pan clean and return to high heat with remaining oil.
  4. Cook mushrooms, onion, garlic, courgette and a pinch of salt in same pan for 3-4 minutes, stirring often, until lightly caramelised. Add mustard (if using), first measure of thyme, stock and salt, along with chicken and any resting juices.
  5. Bring to a simmer and cook for 3-4 minutes, until chicken is cooked through.
  6. Remove pan from heat, stir though sour cream and season. Set aside, covered.
  7. Finish vegetables. Once vegetables are cooked, toss on tray with spinach and vinegar and season.
  8. To serve, share vegetables between plates. Top with chicken, spoon over sauce and sprinkle over remaining thyme leaves.

Nutritional Information

Energy 1636 kj
391 kcal
Protein 39.7g
Carbohydrate 26.2g
Fat 12.7g