HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconPortuguese Style Chicken Tenderloins
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Portuguese-Style Chicken Tenderloins

Portuguese-Style Chicken Tenderloins

with Roasted Veggie Rice & Corn Cobs

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Take your tastebuds on a trip to Portugal with this colourful feast. An easy marinade on the chicken, veggies roasted to sweet perfection and lemony yoghurt are what it's all about.

Tags:Low CalorieNot Suitable for CoeliacsNaturally Gluten-Free
Allergens:Milk

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time40 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

1 unit

red onion

1 unit

red capsicum

1 unit

zucchini

1 unit

tomato

1 unit

corn

4 clove

garlic

1 packet

basmati rice

1 sachet

smoked paprika

½ unit

lemon

1 pinch

chilli flakes

1 packet

chicken tenderloins

1 packet

Greek-style yoghurt

(ContainsMilk)

1 bag

parsley

Not included in your delivery

olive oil

20 g

butter

(ContainsMilk)

1.5 cup

water

½ tsp

salt

2 tsp

brown sugar

(May be present Gluten, Milk, Tree Nuts, Peanuts, Sesame, Soy)
Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)0 kJ
Energy (kJ)2280 kJ
Fat10.1 g
of which saturates4.6 g
Carbohydrate57.1 g
of which sugars18.6 g
Dietary Fibre0 g
Protein50.3 g
Cholesterol0 mg
Sodium709 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Large Non-Stick Pan
Lid
Medium Pan
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 220°C/200°C fan-forced. Cut the red onion into 2cm wedges. Slice the red capsicum into thin strips. Cut the zucchini into 2cm chunks. Cut the tomato into 2cm wedges. Place the veggies on an oven tray lined with baking paper, drizzle with olive oil, season with a pinch of salt and pepper and toss to coat. Cut the corn cob in half and add to the tray. Roast until the veggies are tender, 25-30 minutes. TIP: Cut the veggies to the correct size so they cook in the allocated time!

2

While the veggies are roasting, finely chop the garlic (or use a garlic press). In a medium saucepan, melt the butter with a dash of olive oil over a medium heat. Add 1/2 the garlic and cook until fragrant, 1 minute. Add the basmati rice, water and 1/2 the salt, stir and bring to the boil. Reduce the heat to low and cover with a lid. Cook for 10 minutes, then remove from the heat and keep covered until the rice is tender and the water is absorbed, 10 minutes. TIP: The rice will finish cooking in its own steam so don't peek!

3

In a medium bowl, combine the remaining salt, remaining garlic, smoked paprika, brown sugar, a small squeeze of lemon juice (see ingredients list), a drizzle of olive oil and a pinch of chilli flakes (if using). Add the chicken tenderloins to the marinade and toss to coat. Set aside. In a small bowl, combine the Greek yoghurt with a squeeze of lemon juice and a pinch of salt and pepper. Set aside. Roughly chop the parsley (reserve a few leaves for garnish).

4

When the veggies have 5 minutes cook time remaining, heat a drizzle of olive oil in a large frying pan over a high heat. When the oil is hot, add the chicken and cook, tossing, until browned and cooked through, 3-4 minutes. TIP: The sugar in the marinade will char slightly in the pan, making the chicken even more delicious! The chicken is cooked when it is no longer pink inside.

5

Remove the corn cobs from the oven tray and set aside. TIP: For the low-calorie option, use 1/2 the garlic rice. Fold the remaining roasted veggies, the parsley and a squeeze of lemon juice through the garlic rice. Season to taste with salt and pepper.

6

Divide the roasted veggie garlic rice and corn cobs (spread with a little butter if you like) between bowls. Top with the Portuguese-style chicken tenderloins and drizzle with the lemon yoghurt. Garnish with the reserved parsley leaves. TIP: For the low-calorie option, serve with 1/2 the yoghurt.