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Caribbean Chicken & Brussels Sprouts Medley
Taste the Caribbean
Calorie Smart
Spicy
Under 40g carbs
Caribbean Chicken & Brussels Sprouts Medley

with Roasted Kūmara

20 min
Difficulty: 1/3
Mexican

This weeks special ingredient is Brussels Sprouts - the perfect addition to your winter meals, these green buds may be small, but they're packed full of flavour once roasted or sautéed. With their golden caramelised edges and nutty bite, Brussels sprouts bring richness and depth to any dish - whether tossed through grains, layered in salads, or served as a crispy side. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Utensils

Baking Paper
Large Non-Stick Pan

Tags

Aventureux
Over 30g protein
Calorie Smart
Gluten-Free
Spicy
Under 40g carbs
Taste the Caribbean
Ingredients
Brussels sprouts

Brussels sprouts

1 packet

Kumara

Kumara

2

Chicken breast

Chicken breast

320 g

Baby Leaves

Baby Leaves

1 packet

Mild Caribbean Jerk Seasoning

Mild Caribbean Jerk Seasoning

1 sachet

Olive oil

Olive oil

1 drizzle

White wine vinegar

White wine vinegar

1 drizzle

Preparation
1
Bake the veggies

• Preheat oven to 220°C/200°C fan-forced. 
• Peel kūmara and cut into bite-sized chunks. 
• Halve Brussels sprouts.
• Place kūmara on a lined oven tray. Drizzle generously with olive oil, season with salt and pepper and toss to coat. Arrange Brussels sprouts cut side down.
• Roast until tender, 20-25 minutes. Set aside to cool slightly. 

TIP: The Brussels sprouts will char slightly, this adds to the flavour!
TIP: If your oven tray is crowded, divide between two trays.

2
Get prepped

• While the veggies are roasting, roughly chop baby leaves.

3
Prep the chicken

• Place your hand flat on top of chicken breast and slice through horizontally to make two thin steaks.
• In a medium bowl, combine mild Caribbean jerk seasoning with a drizzle of olive oil. Add chicken breasts and toss to coat. 

4
Cook the chicken

• When the veggies have 10 minutes remaining, heat a large frying pan over medium-high heat with a drizzle of olive oil.
• Cook chicken steaks until cooked through, 3-5 minutes each side (cook in batches if your pan is getting crowded). 

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

5
Bring it all together

• In a medium bowl, combine roasted kūmara, Brussels sprouts, baby leaves and a drizzle of white wine vinegar and olive oil with a pinch of salt and pepper. Toss to coat.

6
Finish & serve

• Slice chicken.
• Divide Brussels sprouts and roasted kūmara medley and Caribbean chicken between plates to serve. Enjoy!

Nutrition per serving

1480

kJ

Energy (kJ)

354

kcal

Calories

8.4

g

Fat

1.7

g

of which saturates

26.3

g

Carbohydrate

12.8

g

of which sugars

5.1

g

Dietary Fibre

41.7

g

Protein

0

mg

Cholesterol

689

mg

Sodium

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