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Parmesan & Mustard Crusted Chicken

Parmesan & Mustard Crusted Chicken

with Roast Veggie Toss & Dill-Parsley Mayo

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You think you know crumbed chicken? Think again! With Dijon mustard and Parmesan in the mix, it goes from tasty to totally irresistible. Sitting on a bed of sweet roasted vegetables and with herbed mayo for extra creamy deliciousness, you'll be talking about this long after you've scooped up the last delicious crumbs.

Tags:Low Calorie
Allergens:MilkGlutenSulphitesEgg

Always refer to the product label for the most accurate ingredient and allergen information.

Preparation Time35 minutes
Cooking difficultyEasy
Ingredients
serving amount
2
4
Ingredientsarrow down iconarrow down icon
serving amount
2
4

2 unit

sweet potato

1 unit

zucchini

1 unit

beetroot

1 clove

garlic

1 packet

grated Parmesan cheese

(ContainsMilk)

½ packet

panko breadcrumbs

(ContainsGluten)

1 packet

chicken breast

1 tub

Dijon mustard

(ContainsSulphites)

1 bag

baby spinach leaves

1 packet

dill & parsley mayonnaise

(ContainsEggMay be presentTree Nuts)

Not included in your delivery

olive oil

2 tsp

balsamic vinegar

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)2250 kJ
Fat14.9 g
of which saturates5.9 g
Carbohydrate44.6 g
of which sugars17.6 g
Protein51.1 g
Sodium427 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 220°C/200°C fan-forced. Cut the sweet potato (unpeeled) into 2cm chunks. Cut the zucchini into 1cm rounds. Cut the beetroot (unpeeled) into 1cm chunks. Place the sweet potato, zucchini and beetroot on an oven tray lined with baking paper. Drizzle with olive oil, season generously with salt and pepper and toss to coat. Roast until tender, 25-30 minutes.

TIP: Beetroot retains a lot of its firmness when cooked. You can tell it's cooked when you can easily pierce it with a fork.

2

While the veggies are roasting, finely chop the garlic (or use a garlic press). In a small bowl, combine the garlic, grated Parmesan cheese, panko breadcrumbs (see ingredients list) and olive oil (1 tbs for 2 people / 2 tbs for 4 people). Season with salt and pepper and mix well.

3

Place the chicken breast between two sheets of baking paper. Pound the chicken with a meat mallet or rolling pin until they're an even thickness, about 2cm-thick. Season the chicken on both sides with salt and pepper and place on a second oven tray lined with baking paper.

4

Spread the Dijon mustard over the top of the chicken. Spoon the Parmesan-panko mixture over the mustard, pressing down lightly with the back of a spoon so it sticks to the chicken. Bake until the crust is golden and the chicken is cooked through, 12-15 minutes.

TIP: Chicken is cooked through when it's no longer pink inside.

5

In a large bowl, combine the balsamic vinegar and a drizzle of olive oil. When the roasted veggies are done, allow to cool slightly, then add to the dressing along with the baby spinach leaves. Toss to coat.

6

Divide the roast veggie toss between plates and top with the Parmesan and mustard crusted chicken. Serve with the dill & parsley mayonnaise.

TIP: For the low-calorie option, omit the dill & parsley mayonnaise.