Bashed seeded chicken with creamed corn
Breaded chicken always goes down well with children, but shop-bought nuggets and other varieties can vary in quality. These foods are often made using bits of chicken, while cheaper brands fill them out with soy protein isolate. Shop-bought breaded chicken items also often contain modified starches and stabilisers such as sodium acid pyrophosphate 28 (e450) and sodium tripolyphosphate (e451). These breaded chicken breasts have been made using wholemeal flour and seeds to improve their nutrient content.
SERVES 4
• 4 skinless chicken breasts
• 4 thick slices of wholemeal bread (about 300g)
• 2 garlic cloves, finely chopped
• 4 tbsp mixed seeds, toasted
• 2 eggs, beaten
• Wholemeal flour
• 1 tbsp extra virgin olive oil l Sea salt
FOR THE CREAMED CORN
l 325g tin sweetcorn (no added sugar or salt), drained • 2 tbsp single cream
• 20g Parmesan cheese, finely grated
PLACE the chicken breasts between two pieces of cling film and bash with a rolling pin or heavy-based saucepan until they are about 1cm thick. Make the breadcrumbs by placing the bread, garlic and seeds in a food processor with a good pinch of salt and blitzing into fairly fine crumbs. Place the beaten eggs in a shallow bowl and both the wholemeal flour and breadcrumbs on separate plates.
One at a time, dip the chicken breasts into the flour and shake off any excess. Next, dip the floured chicken into the egg and then into the breadcrumbs to cover completely. Set aside on a baking sheet until ready to cook.
Prepare the creamed corn. Place the sweetcorn in a small saucepan with the cream and heat through for 2 minutes. Take the pan off the heat and then use a stick blender to blitz the corn into a semi-smooth consistency. Add the Parmesan and a small pinch of salt and stir gently.
Set a large non-stick frying pan over a medium heat and add the oil. Once hot, add the breaded chicken to the pan and cook for 3 minutes on each side until crisp and golden. Reheat the creamed corn. Slice up the breaded chicken and serve with the creamed corn and slices of cucumber and halved cherry tomatoes.