Bruschetta Chicken with Parsnip Chips & Balsamic Greens
Ready in 40 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 9, 2020.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 9, 2020.
Ingredients
Chips
- 2 parsnip, cut into chips
- 1/2 tsp oil
Chicken
- 275g free range lean chicken breasts, cut into steaks
- 1 tsp cornflour
- 1/2 egg
- 50g wholemeal breadcrumbs
- 1 tsp oil
- 80g cherry tomato sauce
- 20g grated Parmesan cheese
Greens
- 1/2 broccoli, cut into small florets
- 100g green beans, cut in half
- 1/2 pack baby spinach
- 1 tsp balsamic vinegar
Steps
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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.
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Prep & cook chips. Prep parsnip 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.
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Prep chicken. Pat chicken dry and cut into steaks. Place your hand flat on top of chicken and slice through horizontally. Season with salt and pepper and toss in a medium bowl with cornflour. Add egg to same bowl and toss to coat. Place crumbs in a second bowl, then add chicken and toss to coat well. Transfer chicken to a plate, shaking off excess crumbs as you go (see tip).
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Cook chicken. Heat oil in a medium 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. Bake on upper oven rack for 6-8 minutes, until cheese is melted and chicken is cooked through.
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Meanwhie, prep & cook greens. 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.
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Serve. Chicken with chips and greens.
Nutritional Information
Energy |
1732 kj 414 kcal |
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Protein | 42.4g |
Carbohydrate | 30.4g |
Fat | 11.0g |