Parmesan Chicken and Roast Veggies

If you’re a fan of chicken schnitzel but you’re trying to watch your caloric intake or want to eat a healthier version that is lower in fat, then this is for you!

Not only is it quick and easy but it is full of flavour.

If you are not keen on the vegetables selected, feel free to substitute them accordingly.

Chicken breast is a popular and versatile protein source that offers numerous health benefits hence why I use it in this recipe.

Here are some of the key advantages:

High-Quality Protein: Chicken breast is an excellent source of lean protein, which is essential for building and repairing tissues in the body. Protein is crucial for muscle development, immune function, and overall cellular health.

Low in Fat: Chicken breast is particularly low in saturated fat, especially if you remove the skin. It’s a lean protein option, making it a good choice for those looking to manage their weight or reduce their fat intake.

Rich in Nutrients: Chicken breast contains essential nutrients such as vitamins B6 and B3 (niacin), which are important for energy metabolism, and phosphorus, which is essential for bone health.

Supports Muscle Growth and Repair: The high protein content in chicken breast makes it an excellent choice for those involved in strength training or physical activity. Consuming an adequate amount of protein helps support muscle growth and repair.

Weight Management: Due to its high protein content, chicken breast can help with weight management by promoting a feeling of fullness and satiety. This can be beneficial for those trying to control their calorie intake and maintain a healthy weight.

Versatility in Cooking: Chicken breast is versatile and can be prepared in various ways, making it easy to incorporate into a wide range of dishes. Grilling, baking, sautéing, or boiling are common cooking methods that allow for a variety of flavours and preparations.

Promotes Heart Health: Chicken breast is a good source of niacin, which has been linked to heart health. Additionally, choosing lean poultry as a protein source over red meat may contribute to a lower risk of cardiovascular diseases.

Low in Calories: Compared to some other cuts of meat, chicken breast is relatively low in calories. This makes it a suitable choice for those who are mindful of their calorie intake.

In terms of the vegetables I chose, I like to eat the rainbow, so including green, orange and purple vegetables helps me achieve this! Why does it matter?

Eating vegetables of different colours is crucial for obtaining a diverse range of nutrients and health benefits. Each colour corresponds to specific phytonutrients with unique advantages. Including a variety of colourful vegetables in your diet provides antioxidant protection, supports heart health, may help prevent cancer, promotes eye health, boosts the immune system, enhances gut health, and aids in weight management. For example:

Red Vegetables:

• Examples: Tomatoes, red bell peppers, radishes.
• Benefits: Rich in lycopene and anthocyanins, which support heart health and may have anti-cancer properties.

Orange/Yellow Vegetables:

• Examples: Carrots, sweet potatoes, butternut squash.
• Benefits: High in beta-carotene, promoting eye health and immune function.

Green Vegetables

• Examples: Spinach, broccoli, kale.
• Benefits: High in folate, fibre, and antioxidants, supporting overall health and reducing the risk of chronic diseases.

Blue/Purple Vegetables:

• Examples: Beetroot, eggplant, purple cabbage.
• Benefits: Contain anthocyanins with antioxidant and anti-inflammatory properties, supporting heart health and cognitive function.

How to make Parmesan Chicken and Roast Veggies

Ingredients:

• 2 large beetroot cut into 1 cm cubes
• 2 medium sweet potatoes cut into 1 cm cubes
• 2 zucchini sliced
• 6 garlic cloves minced
• 60g shredded parmesan cheese
• 80g panko breadcrumbs (gluten-free breadcrumbs if necessary)
• 500g-600g chicken breast
• 2 tbsp Dijon mustard
• Salt and pepper
• Extra virgin olive oil

Instructions:

1. Preheat oven to 200°C.
2. Combine beetroot, sweet potato and zucchini in a bowl with a drizzle of olive oil and a dash of salt and pepper. Spread vegetables on a baking tray.
3. Bake for 25-35 minutes and leave in the oven.
4. Meanwhile combine the cheese, garlic, 2 tbsp olive oil, salt and pepper and breadcrumbs.
5. Pound the chicken with a mallet till 2cm thick.
6. Season chicken with salt and pepper and cover the top (one side) in Dijon mustard.
7. Spoon the breadcrumb mixture over the top of the mustard and bake for 15 minutes with the vegetables.
8. Plate up and enjoy!

Prep and cooking time: 1 hour

Serves 4

Calories per serve: 435

Protein per serve: 35g