Spice Crusted Chicken and Salad
- Serves 2
- 16 Ingredients
- 20 Minutes Prep
- 20 Minutes Cook
- Energy 2006kJ
- Protein 41g
- Fat (total) 12g
- - Saturated Fat 4g
- Carbohydrate (total) 45g
- - Sugars 13g
- Fibre 10g
- Sodium 198mg
1 teaspoon cumin seed
2 tablespoons panko bread crumbs
1 teaspoon ground coriander
2 teaspoons sesame seeds
3 potatoes, chopped
1/2 cup reduced-fat plain yoghurt
200 g skinless chicken breast
2 tablespoons wholemeal plain flour
1 teaspoon olive oil
pepper, to taste
1/4 cup mint leaves
2 tablespoons lemon juice
1/2 cup frozen peas, defrosted
1/2 apple, thinly sliced
1/4 red onion
1/4 lettuce, torn
- Preheat oven to 200° C and line a baking tray with baking paper.
- In a food processor, mortar and pestle or with a knife, roughly chop cumin seeds. Add panko breadcrumbs, ground coriander and sesame seeds and mix.
- In a microwave-safe container with a lid (or a bowl with cling wrap) microwave the potatoes for 4 minutes on HIGH, stirring after 2 minutes. Toss with olive oil and pepper and scatter on an oven tray. Place in the oven while you prepare the chicken.
- Divide the yoghurt evenly into one big bowl and one small bowl. Set the small bowl aside to make the dressing.
- Slice the chicken breast in half so you get two, thinner pieces. Sprinkle the pieces with flour, and shake off the excess.
- Dip the floured chicken in the yoghurt, shaking off excess and place on baking tray. Discard yoghurt that has touched the raw chicken. Press half the spicy crumb mixture on to the top of each chicken piece.
- Put the chicken on the oven tray next to the potatoes. Bake for 20 minutes, until the chicken is golden and crunchy and the potatoes are soft.
- Meanwhile, make the dressing by finely chopping half the mint and mixing with the reserved yoghurt and the lemon juice. Season with pepper.
- Assemble the salad by arranging the vegetables, apple and mint on a plate and topping with the chicken. Pour the dressing over just before serving.
Dietitian Notes / Recipe Tips
Chilli, lemon and herbs add flavour and are great alternatives to butter and salt!
Panko breadcrumbs are bigger and crunchier than the ordinary fine breadcrumbs from a packet. To make your own, blitz or grate stale bread, then dry on a flat tray in a 140 C oven for about 5 minutes. Shake the crumbs around every few minutes, you want to dry them out, not brown.
Recipe and image kindly provided by LiveLighter © State of Western Australia 2017; https://livelighter.com.au/Recipe/525/spice-crusted-chicken-and-salad-3-2-1. For more healthy recipes and tips visit www.livelighter.com.au.