Tomato & Basil Chicken with Pumpkin and Asparagus
Ready in 30 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, October 21, 2018.
This dish most recently appeared in Fresh Start (5 Nights For 2) 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
- ½ bunch asparagus, ends trimmed and cut into 3-4cm lengths
- ½ pack sliced almonds
- ¼ punnet cherry tomatoes
- 1-2 spring onions, thinly sliced
- ½ bag baby spinach
- ½ tsp balsamic vinegar
CHICKEN
- 275g lean chicken breasts
- 1 pack chicken spice
- ¼ punnet cherry tomatoes
- ½ pottle lite sour cream
TO SERVE
- ½ bunch basil leaves, torn
Steps
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Preheat oven to 220ºC.
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Cook pumpkin. Toss pumpkin with ¾ tsp oil on a lined oven tray and season. Roast for 15 minutes to begin with.
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Prep & cook asparagus & tomatoes. After 15 minutes, add asparagus, almonds and first measure of tomatoes to tray with pumpkin. Continue to cook for 8-10 minutes, until tender.
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Prep chicken. Pat chicken dry, slice into 1-2cm strips and season. When veggies have 10 minutes remaining, heat ¾ tsp oil in a medium fry-pan on medium-high heat.
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Cook chicken. Cook chicken in pan for 3-4 minutes, then add chicken spice and second measure of tomatoes. Continue to cook for 2 minutes, until chicken is cooked through. Remove pan from heat, stir through sour cream and 2 Tbsp water. Season.
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Finish salad. When pumpkin and asparagus are cooked, add spring onions, spinach and vinegar to tray. Toss well to combine and season.
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Serve salad topped with chicken, sauce from the pan and basil.
Nutritional Information
Energy |
1453 kj 347 kcal |
---|---|
Protein | 37.4g |
Carbohydrate | 14.3g |
Fat | 14.6g |