Tomato & Basil Chicken with Pumpkin and Asparagus

Tomato & Basil Chicken with Pumpkin and Asparagus

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, October 21, 2018.

Gently crush the tomatoes in the pan with the chicken, to create a delicious sauce. If you prefer, use spray oil instead of liquid.


Ingredients

SALAD

  • 400g diced pumpkin
  • 250g asparagus, ends trimmed and cut into 3-4cm lengths
  • 1 pack sliced almonds
  • ½ punnet cherry tomatoes
  • ½ bunch spring onions, thinly sliced
  • ½ bag baby spinach

CHICKEN

  • 550g lean chicken breasts
  • 1 pack chicken spice
  • ½ punnet cherry tomatoes
  • 125g lite sour cream

TO SERVE

  • ½ bunch basil leaves, torn

Steps

  1. Preheat oven to 220ºC.
  2. Cook pumpkin. Toss pumpkin with 1½ tsp oil on a lined oven tray and season. Roast for 15 minutes to begin with.
  3. 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.
  4. Prep chicken. Pat chicken dry, slice into 1-2cm strips and season. Heat 1½ tsp oil in a large frypan 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 2 minutes, stirring, 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 onions and spinach to tray. Toss well to combine and season.
  7. Serve salad topped with chicken, sauce from the pan and basil.

Nutritional Information

Energy 1439 kj
344 kcal
Protein 37.2g
Carbohydrate 13.9g
Fat 14.6g