Seed-Crusted Chicken & Roast Veggie Toss
with Wholegrain Mustard
Jazz up juicy chicken breast by coating it in our tried and true Aussie spice blend, along with a lovely mix of roasted seeds. Sear it in the pan for a golden, flavour-packed crust and dig into a meal that has less carbs than you'd think!
This recipe is under 650kcal per serving and under 40g carbohydrates per serving.
Farmers across Australia are still experiencing the impacts of the recent heavy rains. This is affecting our supply of fresh veggies and as such, you may notice some changes to your ingredients. Don’t worry, your recipe will be just as delicious!
The quantities provided above are averages only.
Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.
Ingredients
1
beetroot
1
brown onion
1
carrot
1
turnip
1 packet
roasted seed mix
(Contains Sesame; May be present: Gluten, Milk, Tree Nuts, Peanut, Soy. )
1 packet
chicken breast
½ packet
Herb Crumbing Mix
(Contains Gluten, Wheat; May be present: Milk, Peanut, Sesame, Soy, Almond, Brazil Nut, Cashew, Hazelnut, Macadamia, Pine Nut, Pecan, Pistachio, Walnut. )
1 g
baby spinach leaves
1 packet
wholegrain mustard
1 sachet
Aussie spice blend
Not included in your delivery
olive oil
1 drizzle
white wine vinegar
Nutritional Values
Utensils
Cooking Steps
• Preheat oven to 220°C/200°C fan-forced. • Cut beetroot into thin wedges. Cut brown onion into thick wedges. Chop carrot into bite-sized chunks. Peel turnip, then cut into bite-sized chunks. • Place beetroot, brown onion, carrot and turnip on a lined oven tray. Drizzle with olive oil, season with salt and pepper and toss to coat. • Roast until tender, 25-30 minutes.
TIP: If your oven tray is crowded, divide the veggies between two trays.
• Meanwhile, place your hand flat on top of each chicken breast and slice through horizontally to make two thin steaks. • Crush roasted seed mix in its sachet using a rolling pin or with a pestle and mortar until resembling fine crumbs.
• In a large bowl, combine Aussie spice blend and a good drizzle of olive oil. Season, then add chicken, turning to coat. • Add crushed seed mix and herb crumbing mix (see ingredients). Turn chicken again, pressing into seed mixture to coat.
• In a large frying pan, heat enough olive oil to coat the base over medium-high heat. • When oil is hot, cook chicken until golden and cooked through, 3-5 minutes each side (cook in batches if pan is getting crowded).
TIP: Add extra oil between batches so the chicken doesn't stick to the pan!
TIP: Chicken is cooked through when it's no longer pink inside.
• To the roast veggie tray, add baby spinach leaves and a drizzle of white wine vinegar. • Gently toss to combine.
• Slice seed-crusted chicken (or leave unsliced, if you prefer!). • Divide chicken and roast veggie toss between plates. • Serve with wholegrain mustard. Enjoy!