This healthy, low-fat version of crumbed chicken and chips is sure to be a winner for the whole family.
Ingredients
- 1/2 cup finely chopped fresh flat-leaf parsley leaves
- 1 1/2 tablespoons lemon juice
- 1/2 cup no-fat plain Greek-style yoghurt
- 3 garlic cloves, crushed
- 1 tablespoon finely grated lemon rind
- 1 cup dried multigrain breadcrumbs
- 1 egg white
- 1 tablespoon reduced-fat milk
- 16 (600g) chicken tenderloins
- 600g healthy-style frozen potato chips, to serve
Method
- Step 1Preheat oven to 200°C/180°C fan-forced. Line a baking tray with baking paper. Combine 1 tablespoon parsley, lemon juice, yoghurt and one-third garlic in a small bowl. Set aside.
- Step 2Combine lemon rind, breadcrumbs, remaining parsley and garlic in a shallow dish. Whisk egg white and milk together in a dish. Dip 1 piece of chicken in egg. Coat in breadcrumbs. Place onto prepared tray. Repeat with remaining ingredients.
- Step 3Bake for 15 to 20 minutes, turning halfway, or until golden and cooked through. Serve chicken with chips and yoghurt.
- High protein
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1714 kj
Energy
7.5g
Fat Total
2.4g
Saturated Fat
4.8g
Fibre
42.7g
Protein
124mg
Cholesterol
307mg
Sodium
49.8g
Carbs (total)
All nutrition values are per serve
Notes
Serve the crispy chicken with a mixed leaf salad drizzled with a dressing of lemon juice and olive oil.
Prepare in advance: Follow recipe to end of step 2. Spoon yoghurt mixture into an airtight container. Place chicken between sheets of baking paper in an airtight container. Refrigerate yoghurt and chicken for up to 2 days.
- Author: Liz Macri
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
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