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)
705kcal
Energy (kJ)
2955kJ
Protein (g)
64.4g
Carbohydrate incl. fibre (g)
40.7g
Carbohydrate excl. fibre (g)
35.4g
Sugar (g)
9.6g
Fibre (g)
5.3g
Fat (g)
34.5g
Saturated fat (g)
6.0g
Unsaturated fat (g)
24.4g
Monounsaturated fat (g)
6.0g
Polyunsaturated fat (g)
16.7g
Trans fat (g)
0.1g
Cholesterol (mg)
190mg
Sodium (mg)
587mg
Salt (g)
1.47g
Vitamin A (IU)
4082IU
Vitamin C (mg)
119.5mg
Calcium (mg)
258mg
Iron (mg)
3.46mg
Total
2821kcal
11818kJ
257.4g
162.8g
141.6g
38.3g
21.2g
137.8g
24.2g
97.6g
23.9g
66.9g
0.5g
760mg
2349mg
5.88g
16330IU
478.0mg
1033mg
13.84mg
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.