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Seared Chicken & Veggie Fries
Seared Chicken & Veggie Fries

Seared Chicken & Veggie Fries

with Caramelised Onion & Mint Sauce

Bursting with paprika, rosemary and thyme, our Aussie spice blend is perfect for these juicy pork steaks. Team with vibrant veggie fries and a sweet and peppery salad to keep the carbs down.

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Tags:
Calorie Smart
Under 40g carbs
Dietitian approved
Naturally Gluten-Free
Not Suitable for Coeliacs

The quantities provided above are averages only.

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 Time35 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1

carrot

1

zucchini

1

beetroot

1

onion

1

apple

1 packet

chicken breast

1 bag

mixed leaves

1 bag

mint sauce

(May be present: Milk.)

1 sachet

Aussie spice blend

Not included in your delivery

olive oil

1 tbs

balsamic vinegar

1 tsp

brown sugar

1 drizzle

white wine vinegar

Nutritional Values

Energy (kJ)1856 kJ
Fat12.6 g
of which saturates2.4 g
Carbohydrate37.6 g
of which sugars35.4 g
Dietary Fibre10.6 g
Protein40 g
Sodium644 mg
The average adult daily energy intake is 8700 kJ

Utensils

Baking Tray
Baking Paper
Large Non-Stick Pan

Cooking Steps

1
1

Preheat oven to 240°C/220°C fan-forced. Cut carrot, zucchini and beetroot into fries. Place fries on a lined oven tray. Drizzle with olive oil, season with salt and pepper and toss to coat. Bake until tender, 20-25 minutes.

TIP: If your oven tray is crowded, divide the fries between two trays.

2
2

Meanwhile, thinly slice onion. In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook onion, stirring regularly, until softened, 5-6 minutes. Reduce heat to medium, then add the balsamic vinegar, brown sugar and a splash of water. Mix well. Cook until dark and sticky, 3-5 minutes. Transfer to a small bowl.

3
3

While the onion is cooking, combine Aussie spice blend and a drizzle of olive oil in a medium bowl. Place your hand flat on top of chicken breast and slice through horizontally to make two thin steaks. Add chicken steaks, turning to coat.

4
4

Wipe out frying pan and return to medium-high heat with a drizzle of olive oil. Cook chicken steaks until cooked through, 3-6 minutes each side (cook in batches if your pan is getting crowded). Remove from heat.

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

5
5

While the pork is cooking, thinly slice apple. In a medium bowl, combine a drizzle of white wine vinegar and olive oil. Season, then add mixed leaves and apple. Toss to combine.

6
6

Slice the seared chicken. Divide between plates, spooning over any juices from the pan. Top with the caramelised onion. Serve with veggie fries, salad and mint sauce.

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