with Roasted Sweet Potato & Veggie Toss
Craving that oh-so tasty chicken parmi but don't have time to get to the pub? Well stop right here, because we've brought this pub classic straight to you. The best part is that this parmi is guilt-free - we've swapped out your typical mash or fries combo for a hearty roast veggie toss to keep the calories down and the flavours up! *This recipe is under 650kcal per serving.*
Allergens
Utensils
Tags
Olive oil
Sweet potato
2
Zucchini
1
Beetroot
1
Garlic
2 clove
Passata
1 packet
Brown sugar
1 tsp
Butter
20 g
Chicken breast
1 packet
Plain flour
1 tbs
Garlic & herb seasoning
1 sachet
Egg
1
Panko breadcrumbs
1 packet
Cheddar cheese
1 packet
Baby spinach leaves
1 packet
Balsamic vinegar
drizzle
• Preheat oven to 240°C/220°C fan-forced. • Cut sweet potato into bite-sized chunks. • Cut zucchini into rounds. • Cut beetroot into 1cm chunks. • Place veggies on a lined oven tray. Drizzle with olive oil and season with a pinch of salt and pepper. Toss to coat. • Bake until tender, 20-25 minutes. Allow to cool slightly. TIP: If your oven tray is crowded, divide between two trays.
• Meanwhile, finely chop garlic. • In a large frying pan, heat a drizzle of olive oil over medium heat. Add garlic and cook until fragrant, 1 minute. • Add passata, the brown sugar and butter, stirring until slightly reduced, 3-4 minutes. Season to taste. Transfer to a bowl and set aside.
• Meanwhile, place chicken breast between two sheets of baking paper. Pound chicken with a meat mallet or rolling pin until they are an even thickness, about 1cm. • In a shallow bowl, combine the plain flour, garlic & herb seasoning and a pinch of salt. In a second shallow bowl, whisk the egg. In a third shallow bowl, place panko breadcrumbs. • Dip chicken into flour mixture, followed by the egg and finally in the panko breadcrumbs. Set aside on a plate.
• Wipe out frying pan and return to medium-high heat, with enough olive oil to coat the base. • Fry crumbed chicken in batches until golden and cooked through, 2-4 minutes each side. Transfer to a second lined oven tray. • Top and evenly spread each piece of chicken with parmigiana sauce, then sprinkle with Cheddar cheese. • Bake until the cheese melts and the chicken is cooked through, 8-10 minutes. TIP: Add extra oil if needed so the schnitzel does not stick to the pan. TIP: Chicken is cooked through when it is no longer pink inside.
• In a medium bowl, add baby spinach leaves, roasted veggies and a drizzle of balsamic vinegar. • Toss to combine and season.
• Divide garlic & herb chicken parmigiana and roasted sweet potato & veggie toss between plates to serve. Enjoy!
2516
kJ
Energy (kJ)
601
kcal
Calories
11.1
g
Fat
5.2
g
of which saturates
68.1
g
Carbohydrate
27
g
of which sugars
55
g
Protein
894
mg
Sodium
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss
with Roasted Sweet Potato & Veggie Toss