Pecan Crusted  Chicken With Kumara Mash and Courgette Apple Slaw

Pecan Crusted Chicken With Kumara Mash and Courgette Apple Slaw

Ready in 40 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, August 12, 2018.

You can bake the chicken without frying in the pan first. Bake for 15-18 minutes, turning once, until golden and cooked through.


Ingredients

KUMARA

  • 400g kumara, peeled and diced 2cm
  • 2 carrots, diced 1.5cm

CHICKEN

  • 550g lean chicken breasts
  • 1 egg
  • ¼ tsp salt
  • 1 Tbsp Dijon or wholegrain mustard
  • 80g pecan almond crust
  • 3 tsp oil or spray oil

DRESSING

  • 150g yoghurt
  • Zest of ½ lemon
  • 1 Tbsp white wine or apple cider vinegar
  • 1½-2 tsp Dijon or wholegrain mustard
  • 2 Tbsp chopped parsley *
  • ¼ tsp salt

SLAW

  • ¼ cabbage, thinly sliced until you have 3-4 cups worth
  • 1 courgette, grated
  • 1 apple, grated

TO SERVE

  • 1 Tbsp chopped parsley *
  • ½ lemon, cut into wedges (optional)

Steps

  1. Preheat oven to 220°C. Bring a medium pot of salted water to the boil.
  2. Prep & cook kumara. Cook kumara and carrots in pot of boiling water for about 18 minutes, until soft. Drain, mash and season. Cover to keep warm
  3. Prep chicken. Pat chicken dry and cut into steaks. Place hand flat on top of chicken and slice through horizontally. In a large dish, whisk egg with salt and mustard. Place chicken in bowl with egg and coat. Shake excess egg off chicken and place on plate. Evenly sprinkle crust over both sides of chicken.
  4. Cook chicken. Heat half the oil in a large, nonstick fry-pan on medium heat. Cook chicken, in two batches, for about 1 minute each side. Place on a lined oven tray and bake for 7-11 minutes (depending on thickness), or until cooked through. Wipe pan between batches and use remaining oil for second batch.
  5. Make dressing. In a small bowl, whisk together all dressing ingredients.
  6. Prep slaw. Toss cabbage, courgette and apple in a medium bowl with half the slaw dressing (reserve half to serve). Season.
  7. When chicken is cooked, slice each steak into 2-3 pieces.
  8. Prep garnishes.
  9. To serve, divide kumara and slaw between plates. Top with chicken. Use remaining dressing as a dipping sauce and garnish with parsley. Squeeze over lemon.

Nutritional Information

Energy 1837 kj
439 kcal
Protein 39.7g
Carbohydrate 31.3g
Fat 15.9g