Pistachio & herb crumbed chicken with quick roasted veg
7
Points®
Total time: 45 min • Prep: 20 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
This healthier take on fried chicken uses pistachios, herbs and quinoa to create a healthier crisp coating
Ingredients
New potatoes, raw
400 g, halved
Courgette
2 medium, cut into thin wedges
Red pepper
1 medium, deseeded and sliced
Calorie controlled cooking spray
4 spray(s)
Plain White Flour
2 tablespoon(s), level
Egg, whole, raw
1 medium, raw
Skimmed Milk
2 tablespoon(s)
Pistachios
30 g, finely chopped
Pistachios
10 individual
Parsley, fresh
2 tablespoon(s), chopped, plus extra to serve
Chives, Fresh
2 tablespoon(s), chopped
NatureCrops Organic Quinoa Flakes
50 g
Chicken breast, skinless, raw
500 g, 2 x 250g fillets
Olive Oil
1 tablespoon(s)
Heinz Sweet Tomato Relish
4 serving(s), to serve
Instructions
1
Preheat the oven to 220°C, fan 200°C, gas mark 7. Line a baking tray with baking paper. Put the potatoes and 2 tbsp water in a microwave-safe dish. Cook on high for 4 minutes or until almost tender. Drain.
2
Transfer the potatoes to the prepared tray along with the courgettes and pepper. Mist with cooking spray and bake for 20 minutes or until tender.
3
Meanwhile, put the flour on a plate; whisk together the egg and milk in a shallow bowl; and combine the chopped pistachios, herbs and quinoa on another plate. Season well. Using a rolling pin, pound the chicken between 2 sheets of clingfilm until 1cm thick.
4
Coat the chicken in the flour, then dip in the egg and coat in the quinoa mixture. Refrigerate the chicken for 10 minutes.
5
Heat the oil in a large nonstick frying pan over a medium heat. Cook the chicken for 3 minutes on each side until crisp and golden. Cut each fillet into 6 equal pieces.
6
Divide the chicken and vegetables between plates and serve topped with relish and the extra nuts and parsley.
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