Chicken breast with a nutty crust

Upper Hutt Leader - - OUT & ABOUT -

A coat­ing of finely chopped wal­nuts adds a de­li­cious fin­ish­ing flour­ish to roasted chicken breast. Give it a try.


Ready in: 40 min­utes. Prep: 15 min­utes. Cook: 25 min­utes. Por­tions: 2.

Spice-roasted beetroot, carrot and kale

1 beetroot, scrubbed and diced 1cm 1 carrot, diced 1cm 11⁄ tea­spoons roast veg­etable spice mix (see below)

tea­spoon oil, for roast­ing (or use spray oil) tea­spoon salt head broc­coli, cut into small flo­rets

2 hand­fuls baby kale leaves

Roast veg­etable spice mix

tea­spoon whole cumin seeds tea­spoon whole yel­low mus­tard seeds

To serve

75g plain hum­mus (store-bought) Pre­heat oven to 220 de­grees Cel­sius. Line two oven trays with bak­ing pa­per. Toss beetroot, carrot and roast veg­etable spice mix with oil and salt on first pre­pared tray. Sea­son with pep­per and roast for about 20 min­utes, un­til ten­der. Turn once dur­ing cook­ing. With 10 min­utes’ cook time re­main­ing, toss through broc­coli and roast, un­til ten­der.

Pat chicken dry with pa­per tow­els and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through hor­i­zon­tally to make two thin steaks. Place on sec­ond pre­pared tray and sea­son with salt and pep­per. Brush lightly with mus­tard and evenly coat with wal­nuts.

Bake chicken (on oven rack below vegetables) for 6-8 min­utes (de­pend­ing on thick­ness), un­til chicken is cooked through. Re­move tray from oven and set chicken aside to rest for 2-3 min­utes.

When vegetables have fin­ished cook­ing, re­move tray from oven and toss through baby kale. Re­turn to oven to wilt for 1-2 min­utes. Slice chicken thickly, if de­sired.

To serve, di­vide spice-roasted beetroot, carrot and kale between plates. Top with walnut-crusted chicken and a dol­lop of hum­mus. Driz­zle over any rest­ing juices from chicken, if de­sired.

MyFood Bag Fresh Start recipes are 450 calo­ries or less per serve, have lean pro­tein and loads of vegetables, and are lower in gluten and dairy.

Walnut-crusted chicken with spice roasted beetroot, carrot & kale from My Food Bag’s Fresh Start menu.

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