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Pan-Seared Chicken & Capsicum-Kale Toss
Pan-Seared Chicken & Capsicum-Kale Toss

with Charred Corn & Smokey Aioli

20 min
Difficulty: 1/3

If this explosion of colour doesn’t get you excited for dinner, we don’t know what will! Smokey chicken breast sits on a bed of couscous and roasted veggies, the perfect way to soak up every delicious morsel of flavour.

Allergens

Milk
May contain traces of allergens
Eggs

Utensils

Large Non-Stick Pan
Baking Paper

Tags

Healthy
Naturally GF
Dinners
Dietitian approved
Ingredients
All-American spice blend

All-American spice blend

1 sachet

Brown onion

Brown onion

1

Capsicum

Capsicum

1

Chicken breast

Chicken breast

330 g

Sweetcorn

Sweetcorn

1 tin

Kale

Kale

1

Pumpkin

Pumpkin

1

Smokey aioli

Smokey aioli

1 packet

Olive oil

Olive oil

1 drizzle

Preparation
1
Roast the veggies

• Preheat oven to 220°C/200°C fan-forced.
• Cut brown onion into thick wedges. Thinly 
slice capsicum into strips. Cut pumpkin into 
small chunks.
• Place pumpkin, onion and capsicum on a lined 
oven tray. Drizzle with olive oil, season with salt
and pepper and toss to coat. Roast until tender, 
20-25 minutes.
• Meanwhile, roughly tear kale leaves (see 
ingredients), then discard stem.
• When veggies have 8 minutes cook time 
remaining, remove tray from oven. Add kale and 
a pinch of salt, gently tossing to combine. Roast 
until tender. 


TIP: If your oven tray is crowded, divide the veggies 
between two trays. 

2
Prep the chicken

• Meanwhile, place your hand flat on top of each 
chicken breast and slice through horizontally to 
make two thin steaks.
• SPICY! This is a mild spice blend, but use less if 
you’re sensitive to heat! In a large bowl, combine 
All-American spice blend and a drizzle of olive 
oil. Add chicken and toss to coat. Season with 
salt and pepper. 

3
Char the corn

• Drain sweetcorn.
• Heat a large frying pan over high heat. Cook 
corn kernels until lightly browned, 4-5 minutes. 
Transfer to a second large bowl. 


TIP: Cover the pan with a lid if the corn kernels are 
‘popping’ out. 

4
Prep the sauce

• While the corn is charring, combine smokey aioli
and a dash of water in a small bowl.

5
Cook the chicken

• Return frying pan to medium-high heat with a 
drizzle of olive oil. When oil is hot, cook chicken
until cooked through, 3-6 minutes each side 
(depending on thickness). Remove from heat. 


TIP: Chicken is cooked through when it’s no longer 
pink inside. 

6
Finish & serve

• Meanwhile, add roasted veggies to the bowl with 
charred corn. Gently toss to combine. Season 
to taste.
• Slice chicken.
• Divide capsicum-kale toss between plates. Top 
with chicken, spooning over any resting juices.
• Serve with a dollop of smokey aioli. Enjoy! 

Nutrition per serving

491

kcal

Calories

2060

kJ

Energy (kJ)

20.4

g

Fat

2.6

g

of which saturates

31.5

g

Carbohydrate

24.4

g

of which sugars

12.5

g

Dietary Fibre

44

g

Protein

0

mg

Cholesterol

665

mg

Sodium

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