‘Lower-Carb’ Brown Rice
If you are not quite ready to go the full Monty with cauliflower rice, this simple combination is a delight and a gentle way to
Parmesan Crusted Chicken with Baby Cos and Avocado Salad
Parmesan Crusted Chicken with Baby Cos and Avocado Salad
I have to say every time I make this chicken dish at home it gets top marks. Fussy eaters-tick, Gourmet foodies -tick, Hubby-tick, Niece Sarah-tick, God child Lara, tick.I personally really enjoy it with the Cos and Avocado Salad as it is a satisfying yet light meal but it is equally gorgeous with lovely mashed potatoes or new potatoes, sauteed green vegetables or roasted roots. Top with lashings of garlic butter and you are on to a winner. This recipe was developed for Natural Good Life Magazine available free in your local HFS.
Serves:
4
Course Lunch, Main Course
Diet Diabetic Friendly, Low Carb, Sugar free
Servings 4
Ingredients
- 8 chicken thighs or 4 small chicken breasts skin removed
- 60 g flour (GF if required)
- 1 large egg whisked with 50ml milk
- 200 g breadcrumbs fine (sourdough or GF)
- 100 g parmesan finely grated
- ½ tsp garlic powder
- ¼ tsp turmeric
- ¼ tsp salt
- ¼ tsp freshly ground black pepper
- 60 g butter
- 2 tbsp olive oil
Baby Cos and Avocado Salad
- 1 large or 2 small baby cos or little gem lettuce leaves torn into bite-sized pieces
- 1 avocado sliced
- 2 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- Seasoning
Method
- Place chicken thighs or breasts between two large sheets of greaseproof paper and lightly bash with a medium frying pan base or rolling pin to flatten them to about 1cm thick. Coat in flour, tapping away any excess. Whisk egg and milk in a separate bowl.
- In a third bowl mix together the breadcrumbs, parmesan, garlic powder, turmeric, salt and pepper.
- Dip the flattened chicken thighs/breasts in the beaten egg, followed by the breadcrumb mixture. Chill for 30 minutes to set.
- Heat oven to 200 C. Melt half the butter with half the olive oil in a large frying pan. Once little bubbles appear add the crumbed chicken and cook for one to two minutes on each side until crispy and golden. Transfer to large oven tray and repeat, cleaning the pan between each batch, if needed. Place in oven for 8-10 minutes or until chicken is cooked.
- Whilst chicken is cooking place lettuce in a bowl with avocado. Mix together lemon juice, extra virgin olive oil and seasoning. Toss over leaves.
- Arrange the chicken on one side of a large platter, pour over juices from the tray over the chicken. On the other side of platter arrange the salad. Serve with lemon wedges.
Maggie's Tips
- The crumb mixture works really well on pork fillets, also any white fish.
- For GF option use GF flour and breadcrumbs.
- If egg intolerant: omit egg and use milk instead (any milk works).
- If dairy intolerant: Omit parmesan completely, omit butter and replace with extra virgin olive oil or coconut oil instead
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