eCook Meal
GUILT-FREE CRUMBED CHICKEN
with honey-glazed pumpkin and tomatoes & flaked almonds
This mouthwatering chicken breast number is gluten-free, carb-conscious, and veg-packed – so tuck in with a confident crunch! With a hard cheese and almond flour crumb, lemony yoghurt dressing, and nutritious kale.
Serving guide
Choose your portion size.
ROAST VEG
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. When the pumpkin reaches the halfway mark, give it a shift and add the baby tomatoes to the tray. Return the tray to the oven for the remaining cooking time until the tomatoes are blistered and the pumpkin is crispy. In the final 5 minutes, drizzle the Honey over everything.
CRUMB THE Chicken
Whisk 1 egg in a shallow dish with a tsp of water. Prepare two more shallow dishes: one containing the tapioca flour (seasoned lightly) and the other containing the Guilt-Free Crumb. Coat the Chicken breast in the flour first, then in the egg mixture, and lastly in the crumb. When passing through the crumb, press it into the meat so it sticks. Make sure the breast is fully coated in one mixture before moving on to the next. Dust off any excess in between coatings. Set aside until frying.
SOME PREP
Place the flaked Almonds in a pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the yoghurt with the chopped parsley. Mix in some lemon zest and juice to taste. Season to taste and set aside for serving. Place the shredded kale in a bowl with a drizzle of oil, a squeeze of lemon juice, and some seasoning. Using your hands, massage the kale until soft and coated in oil. Set aside for serving. If you prefer cooked kale, scatter it over the roasting pumpkin and tomatoes when they’re nearing completion and cook for 3-4 minutes until crispy.
CRISPY Chicken
Return the pan to a medium-high heat with enough oil to cover the base. When hot, fry the crumbed Chicken for 2-3 minutes per side until golden. Remove from the pan and place on a greased baking tray. Bake in the oven above the veggies for 5 minutes until cooked through but still juicy. (Alternatively, place it on the roasting tray in between the veggies if there’s space.) Remove from the oven on completion and set aside to rest for 3 minutes before serving.
ENJOY!
Scoop up some glazed, roast pumpkin and baby tomatoes. Top with the crumbed Chicken and serve the lemony kale on the side. Drizzle over the zesty yoghurt dressing and garnish with the toasted almond flakes. Delicious!
ROAST VEG
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. When the pumpkin reaches the halfway mark, give it a shift and add the baby tomatoes to the tray. Return the tray to the oven for the remaining cooking time until the tomatoes are blistered and the pumpkin is crispy. In the final 5 minutes, drizzle the Honey over everything.
CRUMB THE Chicken
Whisk 1 egg in a shallow dish with a tsp of water. Prepare two more shallow dishes: one containing the tapioca flour (seasoned lightly) and the other containing the Guilt-Free Crumb. Coat one Chicken breast in the flour first, then in the egg mixture, and lastly in the crumb. When passing through the crumb, press it into the meat so it sticks. Make sure the breast is fully coated in one mixture before moving on to the next. Dust off any excess in between coatings. Repeat with the other breast. Set aside until frying.
SOME PREP
Place the flaked Almonds in a large pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the yoghurt with the chopped parsley. Mix in some lemon zest and juice to taste. Season to taste and set aside for serving. Place the shredded kale in a bowl with a drizzle of oil, a squeeze of lemon juice, and some seasoning. Using your hands, massage the kale until soft and coated in oil. Set aside for serving. If you prefer cooked kale, scatter it over the roasting pumpkin and tomatoes when they’re nearing completion and cook for 4-5 minutes until crispy.
CRISPY Chicken
Return the pan to a medium-high heat with enough oil to cover the base. When hot, fry the crumbed Chicken for 2-3 minutes per side until golden. Remove from the pan and place on a greased baking tray. Bake in the oven above the veggies for 5 minutes until cooked through but still juicy. Remove from the oven on completion and set aside to rest for 3 minutes before serving.
ENJOY!
Scoop up some glazed, roast pumpkin and baby tomatoes. Top with the crumbed Chicken and serve the lemony kale on the side. Drizzle over the zesty yoghurt dressing and garnish with the toasted almond flakes. Delicious!
ROAST VEG
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. When the pumpkin reaches the halfway mark, give it a shift and add the baby tomatoes to the tray. Return the tray to the oven for the remaining cooking time until the tomatoes are blistered and the pumpkin is crispy. In the final 5 minutes, drizzle the Honey over everything.
CRUMB THE Chicken
Whisk 1 egg in a shallow dish with a tsp of water. Prepare two more shallow dishes: one containing the tapioca flour (seasoned lightly) and the other containing the Guilt-Free Crumb. Coat one Chicken breast in the flour first, then in the egg mixture, and lastly in the crumb. When passing through the crumb, press it into the meat so it sticks. Make sure the breast is fully coated in one mixture before moving on to the next. Dust off any excess in between coatings. Repeat with the other breast. Set aside until frying.
SOME PREP
Place the flaked Almonds in a large pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the yoghurt with the chopped parsley. Mix in some lemon zest and juice to taste. Season to taste and set aside for serving. Place the shredded kale in a bowl with a drizzle of oil, a squeeze of lemon juice, and some seasoning. Using your hands, massage the kale until soft and coated in oil. Set aside for serving. If you prefer cooked kale, scatter it over the roasting pumpkin and tomatoes when they’re nearing completion and cook for 4-5 minutes until crispy.
CRISPY Chicken
Return the pan to a medium-high heat with enough oil to cover the base. When hot, fry the crumbed Chicken for 2-3 minutes per side until golden. Remove from the pan and place on a greased baking tray. Bake in the oven above the veggies for 5 minutes until cooked through but still juicy. Remove from the oven on completion and set aside to rest for 3 minutes before serving.
ENJOY!
Scoop up some glazed, roast pumpkin and baby tomatoes. Top with the crumbed Chicken and serve the lemony kale on the side. Drizzle over the zesty yoghurt dressing and garnish with the toasted almond flakes. Delicious!
ROAST VEG
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes. At the halfway mark, remove the pumpkin from the oven and give it a shift. Place the halved baby tomatoes on a separate roasting tray, coat in oil, and season. Return both trays to the oven for the remaining cooking time until the tomatoes are blistered and the pumpkin is crispy. In the final 5 minutes, drizzle the Honey over everything.
CRUMB THE Chicken
Whisk 2 eggs in a shallow dish with a tbsp of water. Prepare two more shallow dishes: one containing the tapioca flour (seasoned lightly) and the other containing the Guilt-Free Crumb. Coat one Chicken breast in the flour first, then in the egg mixture, and lastly in the crumb. When passing through the crumb, press it into the meat so it sticks. Make sure the breast is fully coated in one mixture before moving on to the next. Dust off any excess in between coatings. Repeat with each breast. Set aside until frying.
SOME PREP
Place the flaked Almonds in a large pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the yoghurt with the chopped parsley. Mix in some lemon zest and juice to taste. Season to taste and set aside for serving. Place the shredded kale in a bowl with a drizzle of oil, a squeeze of lemon juice, and some seasoning. Using your hands, massage the kale until soft and coated in oil. Set aside for serving. If you prefer cooked kale, scatter it over the roasting pumpkin when it’s nearing completion and cook for 5-6 minutes until crispy.
CRISPY Chicken
Return the pan to a medium-high heat with enough oil to cover the base. When hot, fry the crumbed Chicken for 2-3 minutes per side until golden. Remove from the pan and place on a greased baking tray. Bake in the oven above the veggies for 5 minutes until cooked through but still juicy. Remove from the oven on completion and set aside to rest for 3 minutes before serving.
ENJOY!
Scoop up some glazed, roast pumpkin and baby tomatoes. Top with the crumbed Chicken and serve the lemony kale on the side. Drizzle over the zesty yoghurt dressing and garnish with the toasted almond flakes. Delicious!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R189.24
for 4 servings · R47.31 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
-
Yoghurt needs 200 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 67% of packR13.33
-
Flaked Almonds needs 40 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 4% of packR9.28
-
Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
-
Pumpkin Chunks needs 1 kgBulk Pumpkin 800 g 800 g at R49.99 · 1.25× packR62.49
-
Honey needs 60 mlOrganic Apple Cider Vinegar with Honey and Ginger 500 ml 500 ml at R139.99 · 12% of packR16.80
-
Free-Range, Skinless Chicken Breast needs 4Sliced Free Range Smoked Chicken Breast 140 g R42.99 · whole pack (size can't be divided)R42.99
-
Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
Not in the Woolies basket — source these elsewhere:
- Tapioca Flour
- Guilt-Free Crumb
- Baby Tomatoes
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for GUILT-FREE CRUMBED CHICKEN?
The preparation time for GUILT-FREE CRUMBED CHICKEN with honey-glazed pumpkin and tomatoes & flaked almonds is between 20 and 35 minutes.
What is the total time required to make GUILT-FREE CRUMBED CHICKEN with honey-glazed pumpkin and tomatoes & flaked almonds?
The total time required to make GUILT-FREE CRUMBED CHICKEN with honey-glazed pumpkin and tomatoes & flaked almonds is between 35 and 50 minutes.
How many servings does GUILT-FREE CRUMBED CHICKEN provide?
4 servings
What are the main ingredients in GUILT-FREE CRUMBED CHICKEN?
Almonds, Baby Tomato, Chicken, Chicken Breast, Guilt-Free Crumb, Honey, Kale, Lemon, Parsley, Pumpkin Chunks, Tapioca Flour, Yoghurt
What is the nutritional information of GUILT-FREE CRUMBED CHICKEN?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare GUILT-FREE CRUMBED CHICKEN?
ENJOY!: Scoop up some glazed, roast pumpkin and baby tomatoes. Top with the crumbed chicken and serve the lemony kale on the side. Drizzle over the zesty yoghurt dressing and garnish with the toasted almond flakes. Delicious! CRISPY CHICKEN: Return the pan to a medium-high heat with enough oil to cover the base. When hot, fry the crumbed chicken for 2-3 minutes per side until golden. Remove from the pan and place on a greased baking tray. Bake in the oven above the veggies for 5 minutes until cooked through but still juicy. Remove from the oven on completion and set aside to rest for 3 minutes before serving. SOME PREP: Place the flaked almonds in a large pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the yoghurt with the chopped parsley. Mix in some lemon zest and juice to taste. Season to taste and set aside for serving. Place the shredded kale in a bowl with a drizzle of oil, a squeeze of lemon juice, and some seasoning. Using your hands, massage the kale until soft and coated in oil. Set aside for serving. If you prefer cooked kale, scatter it over the roasting pumpkin and tomatoes when they’re nearing completion and cook for 4-5 minutes until crispy. ROAST VEG: Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. When the pumpkin reaches the halfway mark, give it a shift and add the baby tomatoes to the tray. Return the tray to the oven for the remaining cooking time until the tomatoes are blistered and the pumpkin is crispy. In the final 5 minutes, drizzle the honey over everything. CRUMB THE CHICKEN: Whisk 1 egg in a shallow dish with a tsp of water. Prepare two more shallow dishes: one containing the tapioca flour (seasoned lightly) and the other containing the Guilt-Free Crumb. Coat one chicken breast in the flour first, then in the egg mixture, and lastly in the crumb. When passing through the crumb, press it into the meat so it sticks. Make sure the breast is fully coated in one mixture before moving on to the next. Dust off any excess in between coatings. Repeat with the other breast. Set aside until frying.
What should be prepared from my kitchen to make GUILT-FREE CRUMBED CHICKEN?
Almonds, Baby Tomato, Chicken, Chicken Breast, Guilt-Free Crumb, Honey, Kale, Lemon, Parsley, Pumpkin Chunks, Tapioca Flour, Yoghurt
How many calories does GUILT-FREE CRUMBED CHICKEN have?
calories
How much fat content does GUILT-FREE CRUMBED CHICKEN have?
grams