Baked pesto chicken with spring vegetables

Nutrition content per serve^{*^}

Energy: 572 calories (2,393 kJ) | Protein: 60g | Carb: 7g | Sugar: 0g | Total fat: 33g | Sat fat: 6g | Fibre: 5g | Serves: 4 | Total time:  35 minutes

Ingredients:

• 2 cups spinach
• 1 bunch asparagus, trimmed and halved
• 1 medium bulb fennel, sliced into ½ cm thick pieces
• 4 boneless and skinless chicken breasts or 8 boneless and skinless chicken thighs
• ¼ cup pesto
• 1 orange, zested and juiced
• 1/3 cup olive oil
• 1 tbsp Dijon mustard
• 1 small shallot or ½ brown onion
• 4 medium radishes, thinly sliced
• 1 bunch watercress or butter lettuce
• Salt and pepper, to taste

To serve:

• ½ cup brown rice or brown basmati rice or lentil pasta
  

Directions:

1. Pre-heat the oven to 220^oC. Cut 4 x 40cm-long length baking paper, and fold in half.
2. Unfold baking paper and on the inside of one half, add a bed of spinach leaves and top with asparagus stems and fennel. Season with salt and pepper.
3. Toss the chicken in pesto until coated and season with salt and pepper. Place chicken on top of the bed of vegetables and sprinkle 1 tsp of orange zest on top of each baking paper parcel.
4. Whisk 3 tbsp orange juice with olive oil, Dijon mustard, shallot/onion. Drizzle 2 tbsp of dressing over the chicken and vegetables.
5. Fold over the top half of the baking paper, then fold or crimp the edges around the chicken and vegetables to form a package, like an empanada shape. Repeat the process for the other servings of chicken.
6. Place baking paper parcels onto a baking tray, place in oven and allow to bake for 20-25 minutes (depending on the thickness of the chicken). While chicken is cooking, toss radishes and watercress in leftover dressing.
7. Once chicken is cooked, transfer each baking paper parcel onto a plate and make an ‘X’ incision with a knife. Fold back paper, and add rice or pasta on the side and top with watercress and radishes. Serve and enjoy.

Chef’s tips:

• For convenience, you can use microwave brown rice or quinoa
• You can use store-bought pesto or make your own using our recipe here
  
  

Why it’s good for you:

• Chicken breast is classified as a lean cut of protein. If using chicken thigh, ensure skin is removed to reduce the amount of saturated (not-so healthy) fats.
• This dish is packed with an array of different-coloured vegetables, rich in antioxidants and fibre.
  

* Approximate values from Xyris Foodworks software
^ Does not account for ‘to serve’ with food

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.