Crumbed Chicken With Potato Wedges

Submitted by I'mPat

"From Australian BH&G Diabetic Living."

 

• Ready In: 40mins
• Ingredients: 13
• Serves: 2

ingredients

• 300 g baby potatoes (chats cut into wedges)
• cooking spray (olive oil)
• 14.79 ml plain flour
• 1 egg white (from 50 gram egg)
• 14.79 ml skim milk
• 30 g panko breadcrumbs (breadcrumbs 1/2 cup)
• 2 (300 g) skinless chicken breast halves (trimmed of fat)
• 9.85 ml olive oil
• 45 g mixed salad greens (3 cups)
• 1 carrot (small cut into sticks)
• 1 red capsicum (small cut into strips bell pepper)
• 30 g mung beans (1/3 cup)
• lemon wedge (to serve)

directions

1. Preheat oven to 210C (fan forced).
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.
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.
4. Dip chicken in flour, shaking off excess and the dip into egg mixture, then into the breadcrumbs and then put on a plate.
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.
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.
7. Put the salad leaves, carrot, capsicum and mung beans in a bowl and toss together.
8. Serve the chicken and potato wedges with the lemon wedges and salad.

Reviews

[LifeIsGood]

Delicious complete meal and healthy, too! I loved the crispyness of the chicken coating, achieved by first browning them in a pan. The chicken, potatoes and salad combined to make a wonderful meal that we didn't feel guilty eating. I did add some salt and pepper to our chicken and potatoes. Although I do have mung beans, there were no directions for cooking them so I used bean sprouts instead. Made for Please Review My Recipe in the cooking tag games forum.