eCook Meal
Prego Chicken Roast
with prego sauce, corn on the cob & a yoghurt slaw
Pan-grilled chicken mini fillets are fried to golden perfection and served with prego sauce. Sided with corn on the cob, roasted carrot & onion, and a crunchy yoghurt slaw. Hearty and filling, the prego sauce adds a delicious depth of flavour to this dish!
Serving guide
Choose your portion size.
READY THE ROAST
Preheat the oven to 220°C. Place the corn thirds or halves, the Onion wedges, and the Carrot wedges on a roasting tray. Coat in oil, ½ the NOMU rub, and seasoning. Roast for 25-30 minutes until browned and cooked through, shifting halfway.
CRUNCHY BITS
Place the sunflower seeds in a pan over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
YOU GO GURT!
In a salad bowl, combine the Yoghurt, the sliced Cabbage, and the toasted sunflower seeds. Set aside. Loosen the prego sauce with a splash of water.
GOLDEN CHICKY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Chicken mini fillets for 1-2 minutes per side or until golden and cooked through. In the final minute, baste with the remaining NOMU rub. Remove from the heat and set aside to rest for 3 minutes.
WINNER DINNER
Plate up the Chicken mini fillets and drizzle over the loosened prego sauce. Side with the roast veg and the yoghurt slaw. Excellent, Chef!
READY THE ROAST
Preheat the oven to 220°C. Place the corn thirds or halves, the Onion wedges, and the Carrot wedges on a roasting tray. Coat in oil, ½ the NOMU rub, and seasoning. Roast for 25-30 minutes until browned and cooked through, shifting halfway.
CRUNCHY BITS
Place the sunflower seeds in a pan over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
YOU GO GURT!
In a salad bowl, combine the Yoghurt, the sliced Cabbage, and the toasted sunflower seeds. Set aside. Loosen the prego sauce with a splash of water.
GOLDEN CHICKY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Chicken mini fillets for 1-2 minutes per side or until golden and cooked through. In the final minute, baste with the remaining NOMU rub. Remove from the heat and set aside to rest for 3 minutes.
WINNER DINNER
Plate up the Chicken mini fillets and drizzle over the loosened prego sauce. Side with the roast veg and the yoghurt slaw. Excellent, Chef!
READY THE ROAST
Preheat the oven to 220°C. Place the corn thirds or halves, the Onion wedges, and the Carrot wedges on a roasting tray. Coat in oil, ½ the NOMU rub, and seasoning. Roast for 30-35 minutes until browned and cooked through, shifting halfway.
CRUNCHY BITS
Place the sunflower seeds in a pan over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
YOU GO GURT!
In a salad bowl, combine the Yoghurt, the sliced Cabbage, and the toasted sunflower seeds. Set aside. Loosen the prego sauce with a splash of water.
GOLDEN CHICKY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Chicken mini fillets for 1-2 minutes per side or until golden and cooked through. You may need to do this step in batches. In the final minute, baste with the remaining NOMU rub. Remove from the heat and set aside to rest for 3 minutes.
WINNER DINNER
Plate up the Chicken mini fillets and drizzle over the loosened prego sauce. Side with the roast veg and the yoghurt slaw. Excellent, Chef!
READY THE ROAST
Preheat the oven to 220°C. Place the corn thirds or halves, the Onion wedges, and the Carrot wedges on a roasting tray. Coat in oil, ½ the NOMU rub, and seasoning. Roast for 30-35 minutes until browned and cooked through, shifting halfway.
CRUNCHY BITS
Place the sunflower seeds in a pan over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
YOU GO GURT!
In a salad bowl, combine the Yoghurt, the sliced Cabbage, and the toasted sunflower seeds. Set aside. Loosen the prego sauce with a splash of water.
GOLDEN CHICKY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Chicken mini fillets for 1-2 minutes per side or until golden and cooked through. You may need to do this step in batches. In the final minute, baste with the remaining NOMU rub. Remove from the heat and set aside to rest for 3 minutes.
WINNER DINNER
Plate up the Chicken mini fillets and drizzle over the loosened prego sauce. Side with the roast veg and the yoghurt slaw. Excellent, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R63.68
for 4 servings · R15.92 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Cabbage needs 200 gChinese Cabbage 350 g 350 g at R28.99 · 57% of packR16.57
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Free-range Chicken Mini Fillets needs 600 gFree Range Chicken Stock Chunks Avg 800 g 800 g at R27.99 · 75% of packR20.99
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Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
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Low Fat Plain Yoghurt needs 125 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 42% of packR8.33
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Sunflower Seeds needs 20 gSunflower Seeds 250 g 250 g at R44.99 · 8% of packR3.60
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
Not in the Woolies basket — source these elsewhere:
- Corn on the Cob
- NOMU Roast Rub
- Prego Sauce
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Prego Chicken Roast?
The preparation time for Prego Chicken Roast with prego sauce, corn on the cob & a yoghurt slaw is between 15 and 30 minutes.
What is the total time required to make Prego Chicken Roast with prego sauce, corn on the cob & a yoghurt slaw?
The total time required to make Prego Chicken Roast with prego sauce, corn on the cob & a yoghurt slaw is between 35 and 50 minutes.
How many servings does Prego Chicken Roast provide?
4 servings
What are the main ingredients in Prego Chicken Roast?
Cabbage, Carrot, Chicken, Corn On The Cob, NOMU Roast Rub, Onion, Prego Sauce, Sunflower Seeds, Yoghurt
What is the nutritional information of Prego Chicken Roast?
Calories: 443, Carbs: 47 grams, Fat: grams, Protein: 43.2 grams, Sugar: 20.6 grams, Salt: 980 grams
How do I prepare Prego Chicken Roast?
CRUNCHY BITS: Place the sunflower seeds in a pan over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool. WINNER DINNER: Plate up the chicken mini fillets and drizzle over the loosened prego sauce. Side with the roast veg and the yoghurt slaw. Excellent, Chef! YOU GO GURT!: In a salad bowl, combine the yoghurt, the sliced cabbage, and the toasted sunflower seeds. Set aside. Loosen the prego sauce with a splash of water. READY THE ROAST: Preheat the oven to 220°C. Place the corn thirds or halves, the onion wedges, and the carrot wedges on a roasting tray. Coat in oil, ½ the NOMU rub, and seasoning. Roast for 25-30 minutes until browned and cooked through, shifting halfway. GOLDEN CHICKY: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the chicken mini fillets for 1-2 minutes per side or until golden and cooked through. In the final minute, baste with the remaining NOMU rub. Remove from the heat and set aside to rest for 3 minutes.
What should be prepared from my kitchen to make Prego Chicken Roast?
Cabbage, Carrot, Chicken, Corn On The Cob, NOMU Roast Rub, Onion, Prego Sauce, Sunflower Seeds, Yoghurt
How many calories does Prego Chicken Roast have?
443 calories
How much fat content does Prego Chicken Roast have?
grams