Crunchy chicken pieces with a herby yoghurt dip Prep Time:45 min+marinating time Servings:6 Ingredients: 2 x 200 g free-range skinless chicken breasts 1 x Minty yoghurt dip recipe olive oil 1 lemon 2-3 thick slices of bread (roughly 120g) 1 teaspoon sweet smoked paprika sea salt freshly ground black pepper. Method Preparation: 1. Add ½ x Minty yoghurt dip recipe to a mixing bowl, and place the remaining half in a small bowl in the fridge covered with clingfilm. 2. On a chopping board, carefully cut the chicken lengthways into 2cm strips, then add to the bowl of dip. 3. Wash your hands, the board and the knife, then mix everything together with a spoon, making sure the chicken is well coated in the dip. 4. Cover with clingfilm and place in the fridge for around 30 minutes to marinate. Meanwhile… 5. Preheat the oven to 190ºC/375ºF/gas 5. 6. Lightly grease a baking tray with olive oil, then put aside. 7. Using a microplane, finely zest the lemon onto a clean chopping board. 8. Tear the bread into rough chunks, add to a food processor and whiz until fine. 9. Put the breadcrumbs into a mixing bowl, then add the lemon zest, paprika and a tiny pinch of salt and pepper and mix well. 10. Tip the breadcrumbs out onto a large plate. 11. Remove the chicken from the fridge then, one by- one, dip and turn each piece of chicken in the breadcrumbs to coat. 12. Place onto the greased baking tray, leaving a small gap between each piece, then wash your hands. 13. Drizzle with 1 tablespoon of olive oil. 14. Use oven gloves to place in the hot oven and bake for 20 to 25 minutes, or until golden and cooked through. 15. Serve the chicken strips on a serving plate with the small bowl of Minty yoghurt dip from the fridge (do not use any of the excess dip from the bowl of raw chicken) and a fresh tomato salad. Tips: Try adding an extra herb or two to the dip along with, or instead of the mint – dill and parsley work well, but use whatever youve got growing that looks healthy and strong. Make sure the chicken is laid out on the baking tray in a single layer - this will help it to cook evenly. Nutrition Info(per serving) Calories 182 Carbs 11.2g Sugar 2.4g Fat4.4g Saturates 0.7g Protein 23.7g
Posted on: Tue, 19 Aug 2014 11:34:56 +0000
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