Healthy Food Guide (Australia) - - RECIPES -

Crumbed chicken with coleslaw & cau­li­flower mash

Serves 4 Cost per serve $5.60 Time to make 30 min

1 cup re­duced-fat plain yo­ghurt 2 gar­lic cloves, crushed Juice of 1 le­mon 500g bone­less, skin­less chicken thigh fil­lets, each cut into 5–6 pieces 2 cups panko bread­crumbs (see Note) 2 ta­ble­spoons chopped flat-leaf pars­ley, plus ex­tra leaves, to gar­nish ½ cup grated parme­san 1 medium head of cau­li­flower, cut into flo­rets 1 x 300g bag coleslaw mix (dress­ing dis­carded)

1 Pre­heat the oven to 180ºC. Line a large bak­ing tray with bak­ing pa­per. Whisk yo­ghurt, gar­lic and half of the le­mon juice in a bowl. Sea­son with cracked black pep­per. Pour three-quar­ters of the mix­ture in a large bowl. Set re­main­ing yo­ghurt mix aside. Add chicken to bowl and stir to coat. Cover and re­frig­er­ate the chicken for 10 min­utes to mar­i­nate (or for longer if pre­par­ing meal ahead). 2 Mix panko crumbs, pars­ley and half of the parme­san in a bowl. Dip each chicken piece in the crumb mix­ture to coat, and place on pre­pared bak­ing tray. Dis­card used mari­nade. 3 Spray the chicken with olive oil and bake for 20 min­utes, or un­til golden and juices run clear when you slice through the thick­est part of the chicken. 4 Mean­while, cook cau­li­flower in a large saucepan of boil­ing wa­ter for 5 min­utes, or un­til ten­der. Drain and place in a food pro­ces­sor. Add 1 ta­ble­spoon of olive oil, and re­main­ing parme­san and le­mon juice. Blitz un­til smooth. 5 Com­bine coleslaw mix with re­served yo­ghurt mix­ture. 6 To serve, di­vide chicken, coleslaw and cau­li­flower mash among four serv­ing plates, and gar­nish with pars­ley leaves. Note Panko are Ja­panese-style bread­crumbs and are avail­able at most su­per­mar­kets.

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