Katsu Chicken with Miso Broccoli & Sesame
Ready in 40 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, September 15, 2019.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, September 15, 2019.
Ingredients
SUPER GRAINS
- 1 pack super grains
- 1/2 cup frozen peas
CHICKEN
- 1 pack lean chicken breasts, cut into steaks
- 1/2 egg, whisked
- 1 pack wholemeal LSA breadcrumbs
BROCCOLI
- 1/2 broccoli, cut into small florets
- 2 tsp miso drizzle
SALAD
- 1 baby bok choy, thinly sliced
- 1 radish, thinly sliced
- 1/2 Lebanese cucumber, diced 1cm
- 1 pack lime ponzu
TO SERVE
- 2 Tbsp miso drizzle
- 1/2 Tbsp sesame seeds
Steps
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Preheat oven to 220°C. Bring a pot of hot salted water to the boil.
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Cook super grains. Cook super grains in pot of boiling water for about 12 minutes. Add peas and continue to cook for 2-3 minutes, until grains and peas are tender. Drain, rinse under cold water and drain well.
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Prep chicken. Pat chicken dry and cut into steaks. Place hand flat on top of chicken and slice through horizontally. Season and toss in a bowl with egg. Place on a plate, sprinkle breadcrumbs over both sides of chicken and press down to stick.
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Cook chicken. Heat 1/2 tsp oil in a fry-pan on medium heat. Cook chicken for about 1 minute each side, until golden. Place seared chicken on a lined oven tray and bake for 7-11 minutes (depending on thickness), or until cooked through. Turn once during bake time. Remove from oven and rest. Slice in half before serving.
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Prep & cook broccoli. On another lined oven tray, toss broccoli with 1/4 tsp oil and first measure of miso drizzle. Season and bake (on rack below chicken) for 12-15 minutes, until tender with a bite.
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Prep & make salad. In a bowl, toss salad ingredients, super grains and peas together and season.
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Serve super grain salad, broccoli and chicken topped with miso drizzle and sesame seeds.
Nutritional Information
Energy |
1876 kj 448 kcal |
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Protein | 45.5g |
Carbohydrate | 30.2g |
Fat | 15.6g |