Rosemary-Panko Chicken with Roasted Bell Pepper
over wholewheat couscous with courgette & parsley- Tarwe
- Gluten
- Mosterd
- Soja
- May contain traces of allergens
- Selderij
.
Ingredients
1 piece
Chicken breast
75 g
Giant couscous
(Contains: Tarwe, Gluten May be present: Mosterd, Soja)
20 g
Panko breadcrumbs
(Contains: Tarwe, Gluten)
30 g
Tomato ketchup
½ piece
Courgette
½ piece
Bell pepper
½ piece
Red onion
½ piece
Garlic
½ sprig
Fresh rosemary
½ sachet(s)
Middle Eastern spice mix
5 g
Fresh flat leaf parsley
(May be present: Selderij)
Not included in your delivery
1 tablespoon
Flour
1 tablespoon
Balsamic vinegar
1 tablespoon
Olive oil
150 milliliters
Low sodium vegetable stock
to taste
Extra virgin olive oil
to taste
Salt and pepper
Nutrition Values
Utensils
Cooking Steps
Preheat the oven to 200°C. Quarter and deseed the bell pepper, then cut into rough pieces. Transfer to a parchment-lined baking sheet and drizzle lightly with olive oil, then season to taste with salt and pepper. Roast the bell pepper for 20 - 25 minutes, then transfer to a bowl and drizzle with the balsamic vinegar. Set aside to marinate.
Meanwhile, prepare the stock. Dice the courgette and slice the onion into half rings. Crush or mince the garlic. Place the chicken breast between two sheets of baking paper, then hit it with a frying pan so as to flatten it (see Tip).
Tip: be sure to flatten it uniformly so that the chicken cooks evenly.
Discard the rosemary stalks and finely chop the leaves. On a deep plate, combine the panko with the rosemary and season with salt and pepper. Transfer the flour to another deep plate and the ketchup to a third. Coat the chicken first with the flour and then with the ketchup, then finally with the panko.
Heat a light drizzle of olive oil in a pot or saucepan and fry the garlic with 1 tsp Middle Eastern-style spices per person for 1 minute. Add the couscous and toast the grains for 1 minute, then add the stock, cover with the lid and boil for 12 - 14 minutes.
Heat a drizzle of olive oil in a frying pan over medium-high heat and sear the chicken for 2 minutes per side or until golden-brown. Transfer to an oven dish and bake for 6 - 8 minutes or until done. In the same pan, fry the onion with the courgette and any remaining Middle Eastern-style spices for 5 - 7 minutes. Season generously with salt and pepper. Roughly chop the parsley in the meantime.
Stir the courgette, onion and extra virgin olive oil to taste into the couscous (see Tip). Serve the couscous on plates and top with the chicken and roasted bell pepper. Drizzle with the residual balsamic vinegar and garnish with the parsley.
Tip: do this right before serving, otherwise the couscous will absorb all the liquid. If there are any residual cooking juices from the vegetables, stir these into the couscous too.
