with Roast Veggies & Charred Corn Slaw
Take a break from your standard proteins and make the most of chicken with this recipe for your repertoire. Meaty and subtly sweet, the chicken cook in a matter of minutes, mingling with our Caribbean seasoning and a bit of butter in the pan while the veggies finish in the oven. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*
Allergens
Utensils
Tags
Chicken tenderloins
330 g
Slaw mix
1 packet
Coconut sweet chilli mayonnaise
1 packet
Mild Caribbean jerk seasoning
1 sachet
Capsicum
1
Red onion
1
Sweet potato
1
Corn
1
Olive oil
1 drizzle
White wine vinegar
0.25 cup
Butter
20 g
• Preheat oven to 240°C/220°C fan-forced. Cut sweet potato and capsicum into bite-sized chunks.
• Place prepped veggies on a lined oven tray. Drizzle with olive oil, sprinkle with 1/2 the mild Caribbean jerk seasoning and season with salt. Toss to coat.
• Roast until tender, 20-25 minutes.
TIP: If your oven tray is crowded, divide the veggies between two trays.
• Thinly slice red onion (see ingredients).
• In a small bowl, combine the white wine vinegar and a good pinch of sugar and salt.
• Scrunch sliced onion in your hands, then add to the pickling liquid. Add enough water to just cover onion, then set aside.
• Slice kernels off the corn cob.
• Heat a large frying pan over high heat. Cook corn kernels until lightly browned, 4-5 minutes.
• Transfer charred corn to a medium bowl. Add slaw mix, a drizzle of olive oil and 1/2 the coconut sweet chilli mayonnaise. Toss to combine and season to taste. Set aside.
• In a small bowl, combine remaining coconut sweet chilli mayo and a splash of water. Season to taste, then set aside.
TIP: Cover the pan with a lid if the corn kernels are popping? out.
• Cut chicken tenderloin into 2cm chunks.
• In a medium bowl, combine chicken, a drizzle of olive oil and remaining mild Caribbean jerk seasoning. Season with salt and pepper.
• When the roast veggies have 10 minutes remaining, return frying pan to medium-high heat with a drizzle of olive oil.
• In a large frying pan, heat a drizzle of olive oil over high heat.
• When oil is hot, cook chicken, tossing occasionally, until browned and cooked through, 5-6 minutes.
• Drain pickled onion.
• Divide Caribbean-style chicken, roast veggies and charred corn slaw between bowls.
• Top with pickled onion and drizzle over coconut sweet chilli mayo to serve. Enjoy!
2810
kJ
Energy (kJ)
671
kcal
Calories
35
g
Fat
9.3
g
of which saturates
41.8
g
Carbohydrate
25.5
g
of which sugars
13.5
g
Dietary Fibre
47.2
g
Protein
0
mg
Cholesterol
772
mg
Sodium