‘Loin’ some tricks with this wonderfully versatile and delicious chicken cut!
Ingredients
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1/4 teaspoon dried chilli flakes
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 600g chicken tenderloins
- 250g cherry truss tomatoes
- Olive oil cooking spray
- 1 red onion, finely chopped
- 1 garlic clove, crushed
- 4 cobs corn, kernels removed
- 2 sprigs fresh thyme
- 1/2 cup Massel chicken style liquid stock
Method
- Step 1Combine paprika, cumin, chilli, lemon juice and half the oil in a glass or ceramic bowl. Add chicken. Turn to coat (see tip).
- Step 2Preheat oven to 200°C/180°C fan-forced. Line a baking tray with baking paper. Place tomatoes on prepared tray. Spray with oil. Roast for 15 minutes or until just tender. Cover to keep warm.
- Step 3Heat remaining oil in a saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes or until softened. Add corn kernels, thyme and stock. Bring to the boil. Reduce heat to medium-low. Simmer, covered, stirring occasionally, for 15 minutes or until corn is tender. Process mixture until almost smooth. Season with salt and pepper.
- Step 4Meanwhile, heat a large, non-stick frying-pan over medium-high heat. Cook chicken for 5 to 7 minutes each side or until browned and cooked through. Serve with corn mash and roast tomatoes.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1607 kj
Energy
14g
Fat Total
3g
Saturated Fat
9g
Fibre
40g
Protein
88mg
Cholesterol
200.89mg
Sodium
7g
Carbs (sugar)
19g
Carbs (total)
All nutrition values are per serve
Notes
Tip: Freeze, in a single layer, in a freezer bag for up to 3 months. Remove air from bag before sealing to avoid freezer burn.
- Author: Kirrily La Rosa
- Image credit: Cath Muscat
- Publication: Super Food Ideas
0