WHAT YOU'LL NEED
- 4 x 200 g skinless chicken breast fillets, trimmed
- 1 egg
- 1 tablespoon reduced fat milk
- ½ cup chopped walnuts
- 1 tablespoon sesame seeds
- 1 pack Continental Pasta & Sauce Four Cheeses Value Pack
- 1½ cups (375 mL) reduced fat milk
- 1 cup (250mL) hot water
- 2 teaspoons Flora Salt Reduced Spread
- 2 cups broccoli florets
- 2 cups cauliflower floret
NUTRITIONAL INFORMATION
Amount per serving
Energy (kcal)
553kcal
Energy (kJ)
2315kJ
Protein (g)
56.8g
Carbohydrate incl. fibre (g)
30.6g
Carbohydrate excl. fibre (g)
27.6g
Sugar (g)
7.4g
Fibre (g)
3.0g
Fat (g)
23.1g
Saturated fat (g)
4.9g
Unsaturated fat (g)
13.6g
Monounsaturated fat (g)
4.5g
Polyunsaturated fat (g)
9.0g
Trans fat (g)
0.1g
Cholesterol (mg)
190mg
Sodium (mg)
557mg
Salt (g)
1.39g
Vitamin A (IU)
1439IU
Vitamin C (mg)
37.3mg
Calcium (mg)
200mg
Iron (mg)
2.22mg
Total
2210kcal
9260kJ
227.2g
122.3g
110.4g
29.7g
11.9g
92.4g
19.5g
54.3g
18.1g
36.1g
0.5g
760mg
2227mg
5.56g
5754IU
149.0mg
802mg
8.88mg
Let's Get Cooking
- 1 Dip each chicken breast into the beaten egg and milk then coat with nuts and sesame seeds.
- 2 Place on a baking tray and cook at 200°C for 20-25 minutes or until chicken is cooked and the nuts are golden brown.
- 3 Meanwhile, cook Pasta & Sauce according to pack instructions.
- 4 Add broccoli and cauliflower for the last few minutes of cooking and serve with chicken.