Chia and Coconut-Crusted Chicken with Sweet Chilli Yoghurt

This chicken is coated with a nutritious crumb of chia seeds and coconut

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My Gluten Free Food Bag
Chia and Coconut-Crusted Chicken with Sweet Chilli Yoghurt

This dish will appear in My Gluten Free Food Bag on 26 February 2017.

ROAST VEGGIE SALAD

  • 600g red kumara, scrubbed and diced 2-3cm
  • 2 carrots, cut in half lengthways then sliced 1cm
  • ¾ red onion, cut into 1.5cm-thick wedges *
  • 1 capsicum, core and seeds removed and thinly sliced
  • ½ bag baby spinach leaves *

CHIA AND COCONUT-CRUSTED CHICKEN

  • 550g chicken breasts
  • ½ cup GF flour seasoned with 1 teaspoon salt
  • 1 egg
  • 2 tablespoons milk
  • ¾ cup GF panko breadcrumbs
  • 40g GF chia and coconut mix

SWEET CHILLI YOGHURT

  • 150g natural yoghurt
  • 1-2 tablespoons GF mild sweet chilli sauce
  • Preheat oven to 220oC. Line an oven tray with baking paper. Preheat BBQ hot plate to medium-high (if using).
  • 1 Toss kumara, carrots and onion on prepared tray with a drizzle of oil. Season with salt and pepper and roast for 18 minutes. Toss through capsicum and roast for a further 7 minutes, until all veggies are tender. Turn once during cooking. Remove from oven and allow to cool slightly.
  • 2 While veggies are cooking, prepare chicken. Pat chicken dry with paper towels and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through horizontally to make 2 thin steaks.
  • 3 Place seasoned flour in a bowl, whisk egg with milk in a second bowl and mix breadcrumbs with chia and coconut mix in a third bowl. Coat each piece of chicken first in flour, then egg mixture, then breadcrumb mixture, shaking off excess as you go.
  • 4 Heat a good drizzle of oil in a large fry-pan on medium-high heat. Cook chicken, in batches, for about 2 minutes each side (depending on thickness), or until cooked through. Wipe out pan and add extra oil between batches, if needed. Set chicken aside to rest for 2–3 minutes.
  • 5 In a small bowl, combine yoghurt and sweet chilli sauce. Set aside. Toss baby spinach leaves on tray with roast veggies and season to taste with salt and pepper. Slice chicken thickly.
  • To serve divide roast veggie salad and slices of chia and coconut-crusted chicken between plates. Serve with a dollop of sweet chilli yoghurt.
  • SERVES 4-5

Nutritional Information

  • Energy: 2288 kj / 547 kcal
  • Protein: 36.6g
  • Carbohydrate: 63.8g
  • Fat: 15.0g

Legend

  • Pantry staple
  • * Shared ingredient with another recipe

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