CRUSTED CHICKEN WITH BROCCOLI AND CAULIFLOWER GRATIN

Ingredients
  • 300g cauliflower, cut into florets
  • 300g broccoli, cut into florets
  • 1/4 cup (20g) finely grated parmesan
  • 1/2 cup (30g) fresh wholegrain breadcrumbs
  • 1 tablespoon olive oil
  • 4 x 125g chicken breast fillets (see tip)
  • 2 tablespoons wholegrain mustard
  • 600g peeled pumpkin, chopped
  • 2 cups baby spinach


Instructions
  1. Step 1Preheat oven to 180ÂșC. Line a large baking tray with baking paper. Boil or steam cauliflower for 5 minutes, or until tender. Add broccoli for last 2 minutes of cooking time.
  2. Step 2Transfer the broccoli and cauliflower to a greased baking dish. Then mix the parmesan, breadcrumbs and 2 teaspoons of the olive oil together in a small bowl. Sprinkle this breadcrumb mixture evenly over the vegetables. Bake for 10–15 minutes, or until golden.
  3. Step 3Meanwhile, heat remaining oil in a large non-stick frying pan over a high heat. Add chicken and cook for 1–2 minutes each side, or until golden. Transfer to prepared baking tray and spread mustard over top of chicken breasts. Bake for 8 minutes, or until chicken is cooked through. Slice to serve.
  4. Step 4Meanwhile, microwave, boil or steam the pumpkin for 7–8 minutes, or until tender. Drain and mash. Serve chicken on pumpkin mash with spinach leaves and broccoli gratin.


Tip
You can cut large (250g each) chicken breast fillets through the centre, horizontally, to give 4 x 125g fillets.

This recipe is part of our Three meals from 10 ingredients feature.

Nutritional information (per serve)
  • Kilojoules : 1,713kJ
  • Calories : 410cal
  • Protein : 49g
  • Total fat : 14.8g
  • Saturated fat : 4.1g
  • Carbohydrates : 25g
  • Sugars : 12.1g
  • Dietary fibre : 10g
  • Sodium : 461mg
  • Calcium : 171mg
  • Iron : 3.3mg