Monday, March 22, 2010

Recipe: Parmesan Chicken with Pea Shoot Salad and Zesty Yoghurt


This is a yummy and healthy dish- one that i decided to make tonight because i've been wanting to lose some weight lately- and theres no time like the present! Theres tender protein, with a refreshing detoxifying salad and a flavourful yoghurt on the side.

PS: For an even better result, before coating the chicken in the flour/egg/ breadcrumbs bash the chicken breasts fairly flat with a rolling pin, placed between two sheets of cling film. This helps to tenderise the meat.

Parmesan Chicken with Pea Shoot Salad and Zesty Yoghurt (serves 2)

The Chicken
1 egg, beaten
Some plain flour (not much, only for coating)
30g stale white breadcrumbs
30g parmesan
¼ tsp garlic salt
½ tsp mixed herbs
Ground black pepper
2 chicken breasts

The Salad
40g pea shoots
80g frozen peas, defrosted
10 cherry tomato, halved
2 tbsp extra virgin olive oil
2 tbsp cider vinegar
1 tsp sugar
Salt and black pepper

The Yoghurt
100g natural yoghurt
Zest from 1 lime
2 tbsp fresh basil, chopped

1. Preheat the oven to 200C. Mix the breadcrumbs, parmesan, garlic salt, mixed herbs and pepper, and pour onto a plate. Coat the chicken in the flour, then the egg, then the breadcrumbs mixture. Pat the breadcrumbs on the chicken to make sure it sticks (You may have some leftover breadcrumb mixture left, dont worry). Place onto a greased tray and put in the oven for 25 minutes.
2. Whisk the olive oil, vinegar, sugar and seasoning to make the salad dressing. Mix together the yoghurt, lime and basil together.
3. Once the chicken has had its 25 minutes, put it under a hot grill for a few minutes, or until the coating is nice and golden brown.
4. Serve the chicken breasts, with the mixed shoots, peas, tomatoes and dressing. Dollop the yoghurt on the side and serve!

No comments:

Post a Comment