Seared Chicken & Veggie Fries

Name: Seared Chicken & Veggie Fries with Caramelised Onion & Mint Sauce
Total time: 35 min
Yield: 2
Cuisine: Australian
Ingredients: olive oil; 1 carrot; 1 zucchini; 1 beetroot; 1 onion; 1 tbs balsamic vinegar; 1 tsp brown sugar; 1 apple; 1 packet chicken breast; 1 drizzle white wine vinegar; 1 bag mixed leaves; 1 bag mint sauce; 1 sachet Aussie spice blend

with Caramelised Onion & Mint Sauce

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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

carrot

zucchini

beetroot

onion

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

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.

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.

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.

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.

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.

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.