Dukkah Chicken & Roast Vegetable Medley

• 分量: 4 servings
• 調理時間: 40 minutes
• 総時間: 40 minutes

材料

olive oil

2 sweet potato

2 capsicum

2 red onion

2 clove garlic

1 bag parsley

1 unit lemon

1 tbsp plain flour (or gluten-free plain flour)

1 sachet dukkah

4 chicken breast

1 bag baby spinach leaves

1 block fetta cheese

1 packet dill & parsley mayonnaise

手順

Preheat the oven to 220°C/200°C fan-forced. Cut the sweet potato (unpeeled) into 1cm chunks. Cut the capsicum into 2cm chunks. Cut the red onion into 1cm wedges. Finely chop the garlic (or use a garlic press). Finely chop the parsley leaves. Slice the lemon (see ingredients list) into wedges. TIP: Cut the veggies to the correct size so they cook in the allocated time.

Place the sweet potato, capsicum, onion and garlic on an oven tray lined with baking paper. Drizzle with olive oil and season with a pinch of salt and pepper. Toss to coat, then spread out in a single layer and roast until tender, 25-30 minutes.

While the veggies are roasting, combine the plain flour and dukkah (see ingredients list) on a plate. Rub a drizzle of olive oil over the chicken breast, then turn to coat in the dukkah mixture. In a large frying pan, heat a drizzle of olive oil over a high heat. Add the dukkah chicken and cook until golden, 2 minutes each side. Transfer to a second oven tray lined with baking paper.

When the veggies have 15 minutes cook time remaining, bake the chicken until cooked through, 6-10 minutes (depending on thickness). Transfer to a plate and set aside to rest for 5 minutes. TIP: The chicken is cooked when it is no longer pink inside.

OR

Air fry at 200deg for 12-15 minutes depending on thickness of chicken

In a medium bowl, combine the roasted veggies, baby spinach leaves, parsley and 1/2 the fetta.

Divide the dukkah chicken and the roast vegetable medley between plates. Crumble the remaining fetta over the roast veggies. Serve with the dill & parsley mayonnaise and lemon wedges. TIP: For the low-calorie option, omit the dill & parsley mayonnaise.

栄養

• カロリー: 2150 kcal
• 脂肪総量: 21.3 g
• 飽和脂肪: 5.8 g
• コレステロール: 0 mg
• ナトリウム: 992 mg
• 炭水化物総量: 27 g
• 食物繊維: 0 g
• 糖質総量: 13.6 g
• タンパク質: 49.6 g