Nageze

 

This wholesome belly warming dish is a crowd pleaser. Perfect for a mid-week treat or a weekend isolation lunch with the family.

 

Wholegrain Mustard  provides an excellent source of B vitamins and minerals such as magnesium, phosphorous and potassium. Wholegrain mustard also contains a high amount of selenium, a powerful antioxidant that has anti-inflammatory properties to help improve joint health.  

 Red Onion – don’t underestimate this  powerful allium vegetable. Red onions are packed full of a phytochemical called anthocyanin (which gives it the reddish colour), this compound may help prevent the inflammatory response that directly leads to joint pain. Onions are also rich in fibre and prebiotics, which are beneficial to our gut health. Studies have shown by incorporating prebiotic foods in our diet, it can help improve our digestion and boost the immune system.  

 Manuka Honey – has enhanced antibacterial properties when compared to traditional honey. It is considered as a strong anti-inflammatory food as it contains high components of flavonoids and phenolic acids. Additionally, the high concentration of antioxidants in manuka honey has been shown to help with gastric ulcers and inflammatory bowel disease. 

 

serves 4 I prep 10 minutes I cooking 40 minutes  

 

Ingredients: 

  • 4 medium chicken breasts 
  • 2 tablespoons Extra Virgin Olive Oil  
  • 1 red onion, sliced thinly (anti-inflammatory ingredient 1) 
  • 2 zucchinis, thinly sliced  
  • 600g sweet potato, peeled, diced into 3cm cubes 
  • 1 medium red capsicum, deseeded, roughly chopped 
  • 1 medium yellow capsicum, deseeded, roughly chopped 
  • 2 cloves of garlic, crushed  
  • 2  tablespoons Manuka honey (anti-inflammatory ingredient 2) 
  • 2 tablespoons whole grain mustard (anti-inflammatory ingredient 3) 
  • 2 teaspoons white wine vinegar 
  • salt and cracked pepper  

 Method:  

Preheat oven to 200 °C (180 °C fan-forced). Line baking tray with non-stick baking paper. 

  1. Place chopped red onion, zucchini, capsicum and sweet potato on baking tray. Drizzle with 1 tablespoon olive oil and season with salt and cracked pepper. Roast for 30 minutes or until golden brown.  
  2. Meanwhile, whisk together garlic, honey, whole grain mustard, white wine vinegar and 1 tablespoon olive oil in a medium bowl. Place chicken in marinade and refrigerate for 1 hour.  
  3. Heat an ovenproof pan over medium-high heat. Remove chicken from marinade and cook for approximately 2 - 3 minutes on each side. Brush chicken with marinade as it cooks. Season with salt and cracked pepper.  
  4. Once chicken is golden brown, pour over remaining marinade. Transfer pan with chicken into oven. Roast for approximate 8 – 10 minutes, or until chicken is well cooked. 
  5. Divide chicken and roasted vegetables on serving plates. Drizzle with any remaining sauce.  

 

Nutritional Information  

per serve  

Energy  

1650 kJ  

(393 cal 

Total Fat  

12g  

Saturated Fat  

2g  

Carbohydrate  

43g 

Sugar  

16g 

Fibre  

6g 

Sodium  

293mg 

Protein  

30g  

 

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