Easy roast chicken
SERVES 4 PREP AND COOK TIME 50 MINUTES PER SERVING: FAT 12.4G (2.6G SAT), ENERGY 1978KJ (473 CAL), CARB 27G, PROTEIN 58.2G, FIBRE 9G
3 slices (120g) soy and linseed bread 20g lean ham slices, chopped finely ⅓ cup (55g) finely chopped dried apricots 2 spring onions, chopped finely 2 teaspoons fresh thyme leaves 1 egg, beaten lightly 4 x 200g chicken breast fillets 1 tablespoon Dijon mustard 250g Swiss brown mushrooms 250g truss cherry tomatoes 1 bunch (170g) asparagus, trimmed 1 (250g) trimmed, cleaned corn cob, cut into 8 equal slices 1 tablespoon extra virgin olive oil 2 teaspoons balsamic vinegar
1 Preheat oven to 180°C (160°C fan-forced). Line an oven tray with baking paper. 2 Blend or process bread into coarse crumbs. Transfer to a bowl with ham, apricots, onion and thyme. Mix in egg to loosely bind together. 3 Place the chicken, in a single layer, on oven tray. Brush top and sides with mustard. Press crumb mixture all over the top and sides of chicken. Bake for 10 minutes. 4 Toss mushrooms, tomatoes, asparagus, corn and oil in a medium bowl; season with pepper. Bake the vegetables with the chicken for a further 15 minutes or until chicken is just cooked through and crust is golden brown. 5 Drizzle vegetables with balsamic vinegar. Serve chicken with vegetables.
Not suitable to freeze or microwave.
This all-in-one-tray dinner is an easy way to get a roast on the table mid-week. Try pork fillet in place of the chicken.