Bruschetta Chicken with Parsnip Chips & Balsamic Greens
Ingredients
Chips
- 3 parsnips cut into chips
- 1 tsp oil
Chicken
- 550 g free range chicken breasts cut into steaks
- 2 tsp cornflour
- 1 egg
- 100 g wholemeal breadcrumbs
- 2 tsp oil
- 150 g cherry tomato sauce
- 50 g Parmesan cheese grated
Greens
- 1 broccoli cut into small florets
- 200 g green beans cut in half
- 75 g baby spinach
- 2 tsp balsamic vinegar
Instructions
- Before you start, preheat oven to 220°C (or 200°C fan bake). Bring a medium pot of salted water to the boil. Set aside a medium baking dish.
- Prep parsnips and toss on a lined oven tray with oil. Season with salt and pepper and roast on lower oven rack for about 25 minutes, until tender and golden.
- Pat chicken dry and cut into steaks. Place hand flat on top of chicken and slice through horizontally. Season with salt and pepper and toss in a bowl with cornflour. Add egg to same bowl, split yolk and toss to coat. Place crumbs in another bowl, add chicken 1 piece at a time and coat well. Transfer to a plate, shaking off excess crumbs as you go.
- Heat oil in a large fry pan on medium heat. Add chicken and cook for 2-3 minutes each side, until golden. Transfer to baking dish, pour over cherry tomato sauce and sprinkle over Parmesan cheese. Bake on upper oven rack for 6-8 minutes, until cheese is melted and chicken is cooked through.
- Prep broccoli and beans and cook in pot of boiling water for 3-4 minutes, until bright green and tender. Drain and return to pot with spinach and vinegar. Season to taste with salt and pepper.
- Slice chicken while in dish if desired.
- Serve chips with chicken and greens.
Notes
Energy: 1722 kJ / 412 kCal
Carbohydrates: 28.5 g
Protein: 43 g
Fat: 11.5 g
Carbohydrates: 28.5 g
Protein: 43 g
Fat: 11.5 g
