Spice Crusted Chicken and Salad

Prep Time 20 mins
Cook Time 20 mins
Ingredients 16
Difficulty Medium
Servings 2

A perfect in-between season’s dinner or weekend lunch. Taste, flavour and crunch this healthy recipe has it all going on! 

Spice Crusted Chicken and Salad

Ingredients

  • 1 tsp cumin seed
  • 2 tbs panko bread crumbs
  • 1 tsp ground coriander
  • 2 tsp sesame seeds
  • 3 potatoes, chopped
  • 1/2 cup reduced-fat plain yoghurt
  • 200 g skinless chicken breast
  • 2 tbs wholemeal plain flour
  • 1 tsp olive oil
  • pepper, to taste
  • 1/4 cup mint leaves
  • 2 tbs lemon juice
  • 1/2 cup frozen peas, defrosted
  • 1/2 apple, thinly sliced
  • 1/4 red onion
  • 1/4 lettuce, torn

Method

  1. Preheat oven to 200° C and line a baking tray with baking paper.
  2. 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.
  3. 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.
  4. Divide the yoghurt evenly into one big bowl and one small bowl. Set the small bowl aside to make the dressing.
  5. Slice the chicken breast in half so you get two, thinner pieces. Sprinkle the pieces with flour, and shake off the excess.
  6. 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.
  7. 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.
  8. Meanwhile, make the dressing by finely chopping half the mint and mixing with the reserved yoghurt and the lemon juice. Season with pepper.
  9. 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.

Nutrition Information (per serve)

Energy (kJ) 2006
Protein (g) 41
Fat  – Total (g) 12
–  Saturated fat (g) 4
Carbohydrate      – Total (g) 45
–  Sugars (g) 13
Fibre (g) 10
Sodium (mg) 198


Dietitian notes/ recipe tips

Chilli, lemon and herbs add flavour – 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.

 

Provider acknowledgement

LiveLighter © State of Western Australia 2017, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au.

Disclaimer: The above recipe meets Diabetes NSW&ACT nutrient criteria. However, the opinions expressed www.livelighter.com.au do not necessarily reflect the views of Diabetes NSW&ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.

 

RECIPE LINK: https://livelighter.com.au/Recipe/525/spice-crusted-chicken-and-salad-3-2-1