MAKE TONIGHT

Garlic & parmesan breaded chicken with quick giardiniera

SERVES 4 (with leftovers) PREP 40 mins COOK 25 mins EASY

600g frozen vegetable mix of

cauli lower, broccoli and carrots 150ml white wine vinegar

1½ tbsp caster sugar

1 tbsp dried oregano

4 tbsp olive oil, plus extra for

the tray

200g dried breadcrumbs 100g plain lour

300g low-fat yogurt

4 tbsp milk

1 tbsp garlic granules

40g parmesan, inely grated 1½ tbsp dried mixed herbs 6 medium chicken breasts boiled new potatoes, to serve

First, make the giardiniera (Italianstyle pickled veg). Tip the veg mix into a pan, pour over boiling water, bring back to the boil and cook for 4 mins until tender. Drain thoroughly and set aside. Return the pan to the heat and pour in 150ml water, the vinegar, sugar and 11/2 tsp salt. Bring to the boil and when the sugar and salt have dissolved, remove from the heat. Tip in the oregano and veg, stir, then set aside.

Heat the oven to 240C/220C fan/ gas 9. Heat 2 tbsp of the oil in a frying pan over a medium-high heat. Toast the breadcrumbs for 3-5 mins until golden, then tip into a bowl to cool. Put the flour and yogurt in separate bowls and stir the milk into the yogurt. Combine the breadcrumbs, garlic, parmesan and herbs along with a large pinch of salt and pepper in a bowl.

Put the chicken breasts between two sheets of baking parchment and lightly bash with a rolling pin to around 1cm thick. Dip in the flour, then the yogurt, then the crumbs, pressing them in to stick. Put on a large oiled baking tray and drizzle over the remaining oil. Bake for 20-25 mins until cooked through and golden. Spoon over some of the giardiniera (reserving some for the lunch recipes, right) and serve with boiled new potatoes, if you like. The chicken and giardiniera will keep chilled for two days.

GOOD TO KNOW calcium • folate • 1 of 5-a-day PER SERVING 571 kcals • fat 17g • saturates 5g • carbs 44g • sugars 14g • ibre 2g • protein 59g • salt 2g