Roast chicken with pumpkin and parsnips
This low fat, low kilojoule roast is delicious and versatile - you can use any vegies you have at home for a fuss-free dinner.
Instructions
Step 1 Preheat oven to 200°C. Line two baking trays with non-stick baking paper. Place cut vegetables in a single layer on one tray. Spray with olive oil, sprinkle with rosemary, drizzle with balsamic and season with freshly ground black pepper. Bake for 35-40 minutes, turning vegetables once during cooking.
Step 2 Meanwhile, press chicken breasts into crushed fennel to lightly coat both sides. Heat a large non-stick frying pan over a high heat and spray with olive oil. Add chicken and cook for 2 minutes on each side.
Step 3 Transfer chicken to second baking tray. Bake for a further 10 minutes until just cooked through.
Step 4 Divide vegetables among serving plates and top with chicken. Serve immediately.
- Recipe by:
- Chrissy Freer
- Styling:
- Trish Heagerty
- Photography:
- André Martin
First published July 2008
Recipe Information
Portions: 4
Time to make: 45 minutes
Total cost of all ingredients: $21.20 / $5.30 per serve
- Dairy-free
- Low fat
- Low kilojoule
- Low sodium
Ingredients
- 700g pumpkin, seeded, cut into 2cm-wide wedges (skin on)
- 2 parsnips, peeled, cut into batons
- 2 red onions, cut into wedges
- olive oil spray
- 2 teaspoons chopped rosemary
- 1 tablespoon balsamic vinegar
- 4 x 150g skinless chicken breast fillets
- 2 teaspoons fennel seeds, crushed
Nutrition Information
| per serve | |
|---|---|
| Energy |
1390
kJ
(335 Cals) |
| Protein | 38g |
| Fat - saturated |
9g
3g |
| Carbohydrates - sugars |
20g
13g |
| Dietary Fibre | 4g |
| Sodium | 110mg |
| Calcium | 100mg |
| Iron | 2mg |
| * NS: Not specified | |
HFG Tip
You can use any vegies you have on hand in this roast.
