PISTACHIO & HERB CRUMBED CHICKEN WITH QUICK ROASTED VEGETABLES
Smartpoints VALUE PER SERVE 9 SERVES 4 PREP 20 mins + 10 mins chilling COOKING TIME 25 mins
400g baby (chat) potatoes,
halved 2 zucchini, cut into wedges 1 red capsicum, cut into
thick strips 2 tbs plain flour (see
Cook’s note) 1 egg 2 tbs skim milk 2 tbs finely chopped pistachios, plus extra for garnish 2 tbs finely chopped fresh flat-leaf parsley leaves, plus extra for garnish 2 tbs finely chopped fresh
chives ½ cup (50g) quinoa flakes 2 x 250g lean chicken breast,
fat trimmed 1 tbs olive oil 1 Preheat oven to 220°C. Line a baking tray with baking paper. Place potato and 2 tablespoons water in a microwave-safe dish. Cook on High (100%) for 4 minutes or until almost tender. Drain.
2 Place potato and vegetables on prepared tray. Lightly spray with oil. Bake for 20 minutes or until golden. 3 Meanwhile, place flour on a plate. Whisk egg and milk in a shallow bowl. Combine pistachio, herbs and quinoa on a plate. Season with salt and pepper. Using a meat mallet, gently pound chicken between sheets of plastic wrap until 1cm thick. Working with 1 piece at a time, coat chicken in flour, then egg, then quinoa mixture. Refrigerate for 10 minutes. 4 Heat oil in a large non-stick frying pan over medium heat. Cook chicken for 3 minutes each side or until golden and cooked through. Serve chicken with roasted vegetables, sprinkled with extra pistachio and parsley.
SERVE WITH Tomato relish. Add 1 Smartpoints value per tablespoon. THIS RECIPE IS Mediterranean. COOK’S NOTE For a gluten-free version, substitute the plain flour with rice flour. The Smartpoints value remains the same. >