with Roasted Kūmara
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
Tags
Brussels sprouts
1 packet
Kumara
2
Chicken breast
320 g
Baby Leaves
1 packet
Mild Caribbean Jerk Seasoning
1 sachet
Olive oil
1 drizzle
White wine vinegar
1 drizzle
• 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.
• While the veggies are roasting, roughly chop baby leaves.
• 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.
• 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.
• 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.
• Slice chicken.
• Divide Brussels sprouts and roasted kūmara medley and Caribbean chicken between plates to serve. Enjoy!
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
with Roasted Kūmara
with Roasted Kūmara