PARMESAN-CRUMBED CHICKEN WITH BALSAMIC AND HONEY ROASTED VEGETABLES

PARMESAN-CRUMBED CHICKEN WITH BALSAMIC AND HONEY ROASTED VEGETABLES

Ready in 35 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, October 7, 2018.
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Add the walnuts to one of the trays in the oven for 2-3 minutes if you like the walnuts toasted. If you prefer, use spray oil instead of liquid.

Ingredients

VEGETABLES

  • ½ beetroot, diced 2cm
  • ½ red onion, diced 2cm
  • 2 carrots, cut into 2cm chips
  • 1 tsp balsamic vinegar
  • 1 tsp honey
  • 1/3 bag baby spinach
  • 1 tsp balsamic vinegar

CHICKEN

  • ½ block Parmesan cheese, finely grated
  • 15g ground almonds
  • 275g chicken breast steaks
  • 1 Tbsp tomato paste
  • 1 tomato, cut in half and thinly sliced

ASPARAGUS

  • 150g asparagus, ends trimmed

TO SERVE

  • 1-2 Tbsp chopped walnuts
  • 2 Tbsp basil leaves

Steps

  1. Preheat oven to 200ºC. Bring a medium pot of salted water to the boil.
  2. Prep & cook vegetables. Toss beetroot, onion and carrots on a lined tray with first measure of vinegar, honey and ½ tsp oil. Spread out into a single layer, season and roast for 15 minutes to start with.
  3. Prep & cook chicken. Mix Parmesan and almonds in a small bowl.
  4. Pat chicken dry and place on another lined tray. Rub with ½ tsp oil and season. Spread ½–1 tsp of tomato paste over each steak. Arrange a couple of tomato slices on top, sprinkle Parmesan crumb over chicken steaks and season.
  5. Bake chicken. After vegetables have cooked for 15 minutes, bake chicken on a rack above vegetables for about 15 minutes, until chicken is cooked through and golden and vegetables are tender (you can switch the oven to grill for the last couple of minutes if you like).
  6. Prep & cook asparagus. Cook asparagus in pot of boiling water for 1-2 minutes, until tender. Drain and season.
  7. Finish vegetables. Toss roasted vegetables with baby spinach and remaining vinegar and season.
  8. Slice chicken or leave whole if preferred.
  9. Serve roasted vegetables on plates with asparagus on the side. Top with chicken, walnuts and basil leaves.

Nutritional Information

Energy 1702 kj
407 kcal
Protein 44.2g
Carbohydrate 17.7g
Fat 16.7g