Seeded Chicken

Seeded Chicken

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, July 9, 2017.
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with brocco-sprout slaw and carrot hummus

Ingredients

SEEDED CHICKEN

  • 600g chicken breast steaks
  • 2 tablespoons carrot hummus
  • 50g pumpkin and sunflower seeds

YOGHURT VINAIGRETTE

  • 150g natural yoghurt
  • 4 teaspoons vinegar (e.g. white wine, red wine, cider)
  • 2 teaspoons wholegrain mustard
  • ¼ teaspoon runny honey (optional)
  • ¼ teaspoon salt

BROCCO-SPROUT SLAW

  • 1 head broccoli, florets and stalk roughly chopped
  • 1 carrot
  • ¼ red onion
  • 200g Brussels sprouts, ends trimmed, cut in half and very thinly sliced
  • ½ bag baby spinach leaves

TO SERVE

  • Remaining carrot hummus

Steps

  1. oven to 220°C. Line an oven tray with baking paper. Bring a full kettle to the boil.
  2. Pat chicken dry with paper towels, place on prepared tray and season with salt and pepper. Evenly spread over first measure of hummus and sprinkle over seeds, lightly pressing down to adhere to chicken.
  3. Bake chicken for 7–9 minutes (depending on thickness), until cooked through. Set aside, covered in foil, to rest for 2-3 minutes.
  4. While chicken is baking, prepare the rest of the meal. Combine all yoghurt vinaigrette ingredients in a large bowl and whisk with a fork.
  5. Place broccoli in a medium, heat-proof bowl with a pinch of salt. Cover with boiling water and a plate and leave for 2–3 minutes, then drain. Run under cold water to refresh, then drain thoroughly.
  6. Peel and grate carrot (or use a julienne peeler or spiralizer to make carrot ‘noodles’) and finely dice onion. Combine in bowl with yoghurt vinaigrette, blanched broccoli, Brussels sprouts and spinach. Season to taste with salt and pepper (if needed) and toss to combine. Slice each chicken steak in half just before serving.
  7. place brocco-sprout slaw onto plates with seeded chicken and any resting juices (if desired). Top with a dollop of remaining carrot hummus.

Nutritional Information

Energy 1517 kj
363 kcal
Protein 46.2g
Carbohydrate 10.7g
Fat 13.2g