x Abu Dhabi, UAEMonday 24 July 2017

A healthier way to enjoy chicken and chips

Chicken and chips is an old favourite, but here's how to make it healthier.

Nutrition details for typical helpings of:

Fried chicken tenderloin (1 serving):
Calories: 1157
Calories from fat: 546
Total fat: 60.7g
Protein: 30.3g

Source: Caloriecount.about.com

 

Coleslaw (137.2g):
Calories: 293
Calories from fat: 224
Total fat: 24.9g
Saturated fat: 4.0g

Source: Caloriecount.about.com

 

Ingredients

Serves 4

For the sweet potato wedges:
2 large sweet potatoes
1 tbsp groundnut oil
salt and black pepper

For the coleslaw:
1 fennel bulb
2 carrots
1 small red or white cabbage
1 red apple
1 lemon
200ml natural yoghurt
2 tbsp whole grain mustard
salt and black pepper

For the chicken:
2 chicken breasts
25g Parmesan, finely grated
25g fine brown breadcrumbs
zest of lemon
tsp chilli powder
1 egg white
2 tbsp groundnut oil

Method

Preheat the oven to 200¿C/fan 180¿C/gas 6. Cut each sweet potato into eight long wedges. Bring a large pan of water to the boil. Blanch the potatoes for three minutes, then drain well and tip on to a baking tray. Drizzle over the oil and season with salt and black pepper. Roast for 30-35 minutes, until the sweet potato is tender and golden brown.

Trim the fennel and slice thinly (use a mandolin if you have one). Cut the carrots into matchsticks. Shred the cabbage. Quarter, core and thinly slice the apple and squeeze over a little lemon juice to keep it from discolouring. Mix together in a large bowl. Combine the yoghurt, juice of half the lemon and the mustard. Season with salt and black pepper and pour the dressing over the vegetables, stirring to coat. Set aside while you cook the chicken.

Slice each chicken breast in half through the centre, so that you have four thin pieces. Mix the Parmesan, breadcrumbs, lemon zest and chilli powder together and tip on to a large plate. Whisk the egg white in a shallow dish. Dip the chicken pieces into the egg white, then press into the breadcrumb mixture, coating both sides.

Heat the oil in a frying pan over a high heat. Cook the chicken pieces for 2-3 minutes on each side, or until light golden brown on the outside and cooked through. Serve with the sweet potato wedges and the home-made coleslaw.