Tomato & Basil Chicken with Pumpkin and Asparagus

Tomato & Basil Chicken with Pumpkin and Asparagus

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start Lite 5 on Sunday, October 21, 2018.

Gently crush the tomatoes in the pan with the chicken, to create a delicious sauce.


Ingredients

SALAD

  • 200g diced pumpkin
  • 150g asparagus, ends trimmed and cut into 3-4cm lengths
  • 2 tsp sliced almonds
  • ¼ punnet cherry tomatoes
  • 1 spring onion, thinly sliced
  • ½ bag baby spinach
  • ½ tsp balsamic vinegar

CHICKEN

  • 140g lean chicken breast
  • 1 pack chicken spice
  • ¼ punnet cherry tomatoes
  • 3 Tbsp lite sour cream

TO SERVE

  • 1 bunch basil leaves, torn

Steps

  1. Preheat oven to 220ºC.
  2. Cook pumpkin. Toss pumpkin with ¼ tsp oil on a lined oven tray and season. Roast for 15 minutes to begin with.
  3. Cook asparagus & tomatoes. After 15 minutes, add asparagus, almonds and first measure of tomatoes to tray. Continue to cook for 8-10 minutes, until tender.
  4. Prep chicken. Pat chicken dry, slice into 1-2cm strips and season. When veggies have 10 minutes remaining, heat ¼ tsp oil in a medium fry-pan on medium-high heat.
  5. Cook chicken. Cook chicken in pan for 3-4 minutes, then add chicken spice and second measure of tomatoes. Continue to cook for about 2 minutes, until chicken is cooked through. Remove pan from heat, stir through sour cream and season.
  6. Finish salad. When pumpkin and asparagus are cooked, add spring onion and spinach to tray. Toss with vinegar and season.
  7. Serve salad topped with chicken, sauce from the pan and basil.

Nutritional Information

Energy 1798 kj
430 kcal
Protein 42.2g
Carbohydrate 26.3g
Fat 15.3g