Jessica Sepel's One-Pan Dukkah Chicken & Veggies

Wellness entrepreneur and Founder of JSHealth Vitamins, Jessica Sepel’s, ethos has always revolved around sustainable, accessible and balanced well-being through a combination of diet and high-quality supplements. Her passion for supporting health and beauty via vitamins and supplements led to the creation of her innovative brand, JSHealth, which is a favourite in households Australia-wide. Here she shares with us her easy one-pan dukkah chicken and veggie tray bake...

Ingredients 

• ¼ Japanese pumpkin, cut into wedges 
• 1 red onion, cut into wedges 
• 2 tbsp extra virgin olive oil 
• Sea salt & black pepper 
• 1 head broccoli, cut into florets 

For the chicken  

• ¼ cup (25g) almond meal 
• ¼ cup (30g) dukkah 
• 2 tbsp thyme leaves 
• 1 egg, lightly beaten 
• 1 tbsp milk of choice 
• 240g (8.5oz) chicken tenderloins 
• extra virgin olive oil spray 

To serve 

• 2 tbsp hummus, or tahini dip 
• ½ lemon, in wedges 

Method 

1. Preheat the oven to 180°C or 350°F. Line a baking tray with baking paper.
2. Place the pumpkin and red onion wedges on the baking tray, leaving room in the centre for the chicken. Drizzle with 1 tbsp olive oil and season to taste with sea salt and pepper. Place the tray in the oven to bake for 20 minutes. 
3. In a large shallow bowl, combine the almond meal, dukkah and thyme. 
4. In a separate shallow bowl, whisk the egg and milk of choice. Season with salt and pepper, to taste. 
5. Using one hand, dip the chicken into the egg mixture until it’s evenly covered. Then, using your other hand, evenly coat the chicken in the crumbed mix. Repeat until you’ve crumbed all the chicken pieces. 
6. Place the chicken strips in the middle of the lined tray and lightly spray with olive oil. Add the broccoli florets to the tray and drizzle with the remaining olive oil. 
7. Bake in the preheated oven for 15 minutes or until the chicken is golden and cooked through. To test a piece, slice it right down the middle. When cooked, it will be white all the way through. If the chicken is still pink inside, return it to the oven until cooked through. 
8. Serve with hummus or tahini dip and lemon wedges. 

5 Minutes with Jessica Sepel 

Do you have any tips for cooking seasonally? 

Get familiar with what's in season and experiment with those ingredients in your recipes. Try to visit local farmers' markets where you can find the freshest seasonal produce. Seasonal cooking doesn’t just mean fruits and vegetables; it applies to proteins and grains too. It's a wonderful way to connect with nature's rhythm to nourish your body. 

Do you have any advice for cooking nourishing food whilst holding down a hectic job? 

My number one strategy I swear by is Sunday meal prep. Dedicate a few hours on the weekend to prepare meals for the week ahead — this not only saves time but also ensures you have healthy options readily available.  

Another lifesaver and absolute go-to of mine are one-pan recipes. They're quick, easy and leave less washing up.  

What can people do to get the most out of their supplements when it comes to food, cooking and eating?  

While supplements are a wonderful way to support your nutrition, it's key to remember they work best alongside a balanced diet.  

To get the most out of your supplement formulas, pair them with nutrient-rich foods that aid absorption. For example, taking fat-soluble vitamins like A, D, E and K with healthy fats can improve their effectiveness.  

Also, cooking methods are so important. Overcooking can deplete nutrients from your food, so opt for steaming or grilling where possible. Make sure you’re eating a variety of foods rich in different vitamins and minerals.  

If you loved this chicken and veggie recipe and are looking for more fun things to cook up be sure to pop on over to our recipe hub. We're loving this smoked lamb shoulder with pumpkin hummus recipe and easy slow cooker recipes.