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Easy Seared Plant-Based Crumbed Chick'n & Parsley Sauce
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Kid Friendly
Calorie Smart
Under 40g carbs
Easy Seared Plant-Based Crumbed Chick'n & Parsley Sauce

with Sweet Potato Wedges & Garlicky Broccoli

15 min
Difficulty: 1/3

Once you try our recipe for creamy parsley sauce, you'll want to pour it on everything - starting with perfectly seared plant-based crumbed chick'n, which we've teamed with the best kind of veggies for a meal that will have everyone wiping their plates clean. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Wheat
Gluten
Soy

Utensils

Large Non-Stick Pan
Baking Paper

Tags

Quick
Healthy
Quick Prep
Easy
Kid Friendly
Over 30g protein
Calorie Smart
Under 40g carbs
Under 30g carbs
Naturally GF
Ingredients
Light Cooking Cream

Light Cooking Cream

1 packet

Garlic

Garlic

3

Broccoli

Broccoli

1

Parsley

Parsley

1 packet

Sweet potato

Sweet potato

2

Nan's Special Seasoning

Nan's Special Seasoning

1 sachet

Plant-Based Crumbed Chicken

Plant-Based Crumbed Chicken

300 g

Olive oil

Olive oil

1 drizzle

Preparation
1
Bake the sweet potato wedges

• Preheat oven to 240°C/220°C fan-forced. Cut sweet potato into wedges. • Place wedges on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Bake until tender, 20-25 minutes. • Meanwhile, finely chop garlic. Roughly chop parsley leaves. Chop broccoli (including the stalk!) into small florets. 

2
Cook the broccoli

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook broccoli, tossing, until tender, 6-7 minutes. • Add half the garlic and cook until fragrant, 1 minute. • Transfer broccoli to a bowl. Season to taste. Cover to keep warm. TIP: Add a dash of water to the pan to help speed up the cooking process.

3
Cook the chick'n & sauce

• Return frying pan to medium-high heat with enough olive oil to coat the base. • Cook plant-based crumbed chicken until golden and heated through, 2-3 minutes on each side. • In the last minute of cook time, add the remaining garlic and Nan's special seasoning and cook, stirring, until fragrant. • Reduce heat to low and remove excess oil, then stir in light cooking cream and parsley until slightly thickened, 1-2 minutes. Season with pepper.

4
Finish & serve

• Slice seared crumbed chicken if preferred. • Divide plant-based crumbed chick'n, sweet potato wedges and garlicky broccoli between plates. • Top chick'n with creamy parsley sauce to serve. Enjoy!

Nutrition per serving

656

kcal

Calories

2740

kJ

Energy (kJ)

26.8

g

Fat

9.6

g

of which saturates

71.4

g

Carbohydrate

18

g

of which sugars

17.3

g

Dietary Fibre

28.7

g

Protein

0

mg

Cholesterol

1020

mg

Sodium

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