Jill Dupleix gives lean chicken a crunchy coating from golden polenta with more corn flavour coming from a tangy salsa.
Ingredients
- 2 tablespoons instant polenta
- 4 x 180g chicken breast fillets
- 2 tablespoons olive oil, plus extra to brush
- 1 roasted capsicum, chopped
- 1 small red chilli, seeds removed, finely chopped
- 400g can corn kernels, drained
- 3 spring onions, thinly sliced
- 1 1/2 tablespoons lime juice, plus wedges to serve
- 1/4 cup chopped coriander leaves
- 1 bunch watercress
Method
- Step 1Preheat oven to 200°C. Line a baking tray with baking paper. Spread the polenta out on a plate. Brush the top of the chicken with a little oil and season, then press the oiled side into the polenta to coat well.
- Step 2Heat 1 1/2 tablespoons oil in a large non-stick frypan over medium- high heat. Cook chicken, polenta-side down, for 3-4 minutes until golden and crisp. Transfer a baking tray, polenta-side up, and bake for 15-20 minutes until cooked through.
- Step 3Meanwhile, combine capsicum, chilli, corn, spring onion, lime juice, coriander and remaining 2 teaspoons oil in a bowl. Season.
- Step 4Serve chicken with corn salsa, lime and watercress sprigs.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1538 kj
Energy
13g
Fat Total
2g
Saturated Fat
4g
Fibre
44g
Protein
106mg
Cholesterol
252.48mg
Sodium
5g
Carbs (sugar)
17g
Carbs (total)
All nutrition values are per serve
- Author: Jill Dupleix
- Image credit: Ben Dearnley
- Publication: Taste.com.au
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