The Food Coach

Free Healthy Recipe - Grilled chicken with rosemary, pinenut and parmesan crust

Low carbohydrate, Low GI, Low sugar

This is an improved adaptation from a recipe in The Greengrocer's Diet, and has become a favourite it's super easy and it's particularly good on a budget.
You can use either kale or spinach as shown in the picture but I prefer the robustness of kale.

Ingredients
720 grams chicken thigh, fat trimmed
1½ tbs olive oil
1 tbs pine nuts, chopped
30 grams parmesan, grated finely
30 grams rye bread, processed into bread crumbs
2 tbs rosemary, roughly chopped
1 tbs lemon, juice
400 grams pumpkin, cut into wedges
200 grams kale, roughly chopped

Image Brett Stevens ( from The Greengrocer's Diet)

Method

Preheat the oven to 180 Celcius

Brush both sides of the chicken with 1/2 tbs of olive oil.
Pour another 1/2 tbs into a large baking pan and place in the oven to heat through.
Toss the pumpkin into the hot oil to coat on all sides and place in the oven to bake for 35 minutes in total.
Heat a grill pan to hot and sear the chicken for 2 - 3 minutes on both sides.
Arrange the chicken on a separate baking tray.
Mix together the pine nuts, parmesan, breadcrumbs, rosemary and lemon juice and season with black pepper.
Spoon the crumb mixture over the chicken and place in the oven with the pumpkin to cook through 20 minutes.
Toss the remaining oil through the kale and add to the pumpkin pan during the last 5 minutes of cooking until wilted.
Serve the chicken with the accompanying vegetables.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 25 mins
Ready in: 45 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1892 kj
Calories 452 kcal
Fat 26 g
Saturated Fat 7 g
Total Carbohydrate 15 g
Total Protein 41 g
Fibre 3 g