PECAN-CRUSTED CHICKEN

PECAN-CRUSTED CHICKEN

Ready in 35 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 27, 2017.
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With kumara mash and courgette apple slaw

Ingredients

KUMARA MASH

  • 200g orange kumara, peeled and diced 2cm
  • 1 carrot, peeled and diced 1.5cm
  • 1/8 teaspoon salt

PECAN-CRUSTED CHICKEN

  • 275g chicken breast steaks
  • 1 egg
  • ¼ teaspoon salt
  • 1 tablespoon mustard (e.g. Dijon, wholegrain)
  • 40g pecan almond crust
  • 1½ teaspoons oil, for cooking (or use spray oil)

SLAW DRESSING

  • ½ pottle natural yoghurt
  • Zest of 1/4 lemon
  • 1½ teaspoons vinegar (e.g. white wine, red wine, cider) ▲
  • ½-1 teaspoon mustard (e.g. Dijon, wholegrain)
  • 2 tablespoons chopped mint leaves
  • 1/8 teaspoon salt

COURGETTE APPLE SLAW

  • ¼ cabbage
  • ½ courgette
  • ½ apple

TO SERVE

  • 1 tablespoon chopped mint leaves
  • ½ lemon, cut into wedges (optional)

Steps

  1. oven to 220°C. Line an oven tray with baking paper. Bring a small pot of salted water to the boil.
  2. Cook kumara and carrot in pot of boiling water for about 18 minutes, until very soft. Drain and mash with salt until smooth. Season to taste with pepper. Cover to keep warm.
  3. While mash is cooking, prepare the rest of the meal. Pat chicken dry with paper towels. In a large, shallow dish, whisk egg with salt and mustard. Place chicken in bowl with egg mixture and turn to coat.
  4. Shake excess egg off chicken and place on a large plate. Evenly sprinkle crust over both sides of chicken, pressing down to coat.
  5. Heat oil in a large, non-stick fry-pan on medium heat. Cook chicken, for 1-2 minutes each side, until golden. Place on prepared tray and bake for 5-10 minutes (depending on thickness), until cooked through.
  6. While chicken bakes, prepare the slaw. In a small bowl, whisk together all slaw dressing ingredients. Thinly slice cabbage until you have about 2 cups worth; grate courgette and apple. Toss in a medium bowl with half the slaw dressing (reserve half to serve). Season to taste, if required.
  7. When chicken is cooked, let rest on tray for 2-3 minutes, then slice each steak into 2-3 pieces.
  8. divide kumara mash and courgette apple slaw between plates. Top with pecan-crusted chicken. Use remaining slaw dressing as a dipping sauce and garnish with mint. Squeeze over a lemon wedge, if desired.

Nutritional Information

Energy 1871 kj
447 kcal
Protein 40.3g
Carbohydrate 32.8g
Fat 15.6g