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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:MilkGlutenEgg
Preparation Time35 minutes
Cooking difficultyLevel 1
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

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

1 bag

baby spinach leaves

1 tub

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)2260 kJ
Fat13.5 g
of which saturates5.9 g
Carbohydrate44.6 g
of which sugars17.6 g
Protein51.3 g
Sodium438 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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ROAST THE VEGGIES
ROAST THE VEGGIES
1

Preheat the oven to 220°C/200°C fan-forced. Cut the sweet potato (unpeeled) into 2cm chunks. Cut the zucchini into 1cm discs. Cut the beetroot 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, it's ready when you can easily pierce it with a fork.

Get prepped
Get prepped
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.

PREPARE THE CHICKEN
PREPARE THE CHICKEN
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.

Cook the chicken
Cook the chicken
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: The chicken is cooked when it's no longer pink in the centre.

BRING IT ALL TOGETHER
BRING IT ALL TOGETHER
5

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

Serve up
Serve up
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, serve without the dill & parsley mayonnaise.