Crumbed Chicken With Potato Wedges
Created by ImPat on November 9, 2014
- Servings: 2
- Prep Time: 15m
- Cook Time: 25m
- Recipe #15741
Ingredients
- 300 grams potatoes (baby chats, cut into wedges)
- Cooking spray (olive oil)
- 1 tablespoon all-purpose flour (plain)
- 1 egg white (from 50 gram egg)
- 1 tablespoon fat-free milk
- 30 grams panko breadcrumbs (breadcrumbs 1/2 cup)
- 300 grams skinless chicken breast halves (two 150 grams each, trimmed of fat)
- 2 teaspoons olive oil
- 45 grams mixed salad greens (3 cups)
- 1 carrot (small cut into sticks)
- 1/2 red capsicums (small cut into strips bell pepper)
- 30 grams mung beans (1/3 cup)
- Lemon wedge (to serve)
How to Make
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Step 1: Preheat oven to 210C (fan forced).
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Step 2: Line 2 baking trays with baking paper and put potato on one of the trays and spray with cooking spray and bake for 15 minutes.
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Step 3: Meanwhile put flour on a small plate and put egg white and milk in a shallow bowl and whisk until combined and put breadcrumbs on another plate.
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Step 4: Dip chicken in flour, shaking off excess and the dip into egg mixture, then into the breadcrumbs and then put on a plate.
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Step 5: Heat oil in a large non-stick frying pan on a medium and add chicken and cook on each side for 1 to 2 minutes or until golden brown.
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Step 6: Transfer the chicken to the second baking tray and add to the oven and cook for 8 to 10 minutes or until the chicken is cook through and the potato wedges are golden brown.
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Step 7: Put the salad leaves, carrot, capsicum and mung beans in a bowl and toss together.
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Step 8: Serve the chicken and potato wedges with the lemon wedges and salad.
Nutritional Facts
- Serving Size: 1 (464.1 g)
- Calories 413.4
- Total Fat - 10.8 g
- Saturated Fat - 2 g
- Cholesterol - 360.2 mg
- Sodium - 315.4 mg
- Total Carbohydrate - 46.7 g
- Dietary Fiber - 8.3 g
- Sugars - 7.9 g
- Protein - 33 g
- Calcium - 124.8 mg
- Iron - 6.1 mg
- Vitamin C - 35.7 mg
- Thiamin - 0.3 mg