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Sweet Mustard Chicken with Roast Veg for Dinner

Sweet Mustard Chicken with Roast Veg for Dinner

with a Chicken & Couscous Veggie Bowl for Lunch

dinner to lunch
3.5 / 4 Rating
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Cook once, eat twice! This recipe makes a tasty dinner, plus we've given you extra ingredients to transform your cooking into a different and satisfying lunch for the next day. Enjoy tender chicken, roasted veggies and fetta for dinner, then pack up a spinach and chicken couscous bowl for lunch. It’s two meals with the effort of just one!

The Nutritional Values table below is only for the dinner portion. The Nutritional Values for the lunch portion are as follows: 2170kJ Energy, 9.2g Fat, 2.7g Saturated Fat, 63.4g Carbohydrate, 16.3g Sugars, 41.9g Protein, 436mg Sodium.

Allergens:GlutenSesameMilk
Preparation Time55 minutes
Cooking difficultyLevel 1
Ingredients
serving amount
Ingredients
serving amount

1 packet

peeled & chopped pumpkin

2 unit

potatoes

1 unit

sweet potato

1 punnet

cherry tomatoes

2 clove

garlic

1 packet

currants

1 packet

couscous

(ContainsGlutenMay be presentTree Nuts, Milk, Peanuts, Sesame, Soya)

1 cube

chicken stock

1 packet

chicken breast

2 sachet

sweet mustard spice mix

(May be presentGluten, Sulphites)

1 bag

mixed salad leaves

1 packet

roasted seed mix

(ContainsSesame)

1 block

fetta cheese

(ContainsMilk)

1 unit

lemon

1 bunch

parsley

1 bag

baby spinach leaves

Not included in your delivery

olive oil

2 tsp

balsamic vinegar

¾ cup

water

½ tsp

salt

1 tbs

plain flour

(ContainsGluten)
Nutritional Valuesper serving
Nutritional Values
per serving
Energy (kJ)2730 kJ
Fat26.7 g
of which saturates7.3 g
Carbohydrate42 g
of which sugars10.5 g
Protein57.3 g
Sodium1060 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensils
Baking Paper
Baking Tray
Chopping board
Knife
Large Bowl
Lid
Medium Pan
Large Non-Stick Pan
Plate
InstructionsPDF
Instructions
1

Preheat the oven to 220°C/200°C fan-forced. Cut the potato (unpeeled) into 2cm chunks. Place the potato and peeled & chopped pumpkin on an oven tray lined with baking paper. Cut the sweet potato (unpeeled) into 2cm chunks and place on a second oven tray lined with baking paper. Drizzle both trays with olive oil and season with salt and pepper. Toss to coat, then roast for 25-30 minutes, or until tender.

2

While the vegetables are roasting, slice the cherry tomatoes in half. Finely chop the garlic (or use a garlic press). In a large bowl, combine the balsamic vinegar, olive oil (2 tsp for 2 people / 1 tbs for 4 people) and a pinch of salt and pepper.

3

In a medium saucepan, heat a drizzle of olive oil over a medium heat. Add the garlic and currants and cook for 2 minutes, or until fragrant. Add the water, crumble in 1 chicken stock cube and bring to the boil. Add the couscous and a drizzle of olive oil. Stir to combine, cover with a lid and remove from the heat. Set aside for 5 minutes, or until the water is absorbed. Fluff up with a fork and set aside, uncovered, until you're ready to pack lunch.

4

Place your hand flat on top of the chicken breast and use a sharp knife to slice through horizontally to make two thin steaks. In a large bowl, combine the salt, plain flour, sweet mustard spice blend and a pinch of pepper. Add the 1/2 the chicken to the flour mix, toss to coat and transfer to plate. Repeat with remaining chicken. Heat a large frying pan on medium-high heat with a drizzle of olive oil. When the oil is hot, add 1/2 the chicken and cook for 3-5 minutes on each side, or until golden and cooked through. Transfer to a plate to rest. Repeat with the remaining chicken.

5

Add the mixed salad leaves and cherry tomatoes (reserve a handful for lunch!) to the bowl with the balsamic dressing and toss well to combine. Thickly slice the chicken and reserve two portions for lunch. Divide the salad, remaining chicken and the roast pumpkin and potato between plates. Sprinkle the salad with the roasted seed mix and crumble over the fetta. TIP: You'll use the sweet potato for lunch!

6

When you're ready to pack your lunch, slice the lemon into wedges. Roughly chop the parsley. Add the parsley, sweet potato, baby spinach leaves, reserved cherry tomatoes and a pinch of salt and pepper to the couscous. Toss to combine. Divide the couscous between two microwave-safe containers and top with the reserved chicken and a lemon wedge. Refrigerate. At lunch, remove the lemon wedge. Microwave for 2-3 minutes or until heated through and season to taste with salt, pepper and a squeeze of lemon.