Thursday, February 14, 2013

Easy Crispy Chicken & Cumin-Crusted Vegetables

I don't know how long it's been since I had crispy chicken. Well over a year at least.

Best humpday meal this year
Roasted spiced veggies, and cheesy crispy chicken. 10 ProPoints. Oh yeah.

Easy Crispy Chicken


Info

Serves: 4
Prep time: Less than 30 minutes
Cooking time: 22-25 minutes

Ingredients

  • 150g white sliced bread (about 4 slices)
  • 4 tsp dried oregano or dried mixed herbs
  • 2 tsp flaked sea salt
  • 25g Parmesan cheese, finely grated
  • 4 tbsp low-fat natural yoghurt
  • 1-2 tbsp plain flour
  • 4 boneless, skinless chicken breasts (each about 160g)
  • freshly ground black pepper

Cooking Method

  1. Preheat the oven to 220C/Fan 200C/Gas 7. Place the bread on a large baking tray lined with baking parchment and toast until pale golden brown. Leave to cool for 5 minutes, then remove the crusts and tear the bread into large pieces..
  2. Put the bread in a food processor and blitz into crumbs. Tip these into a large bowl and toss with the oregano, sat and Parmesan cheese, then season with lots of black pepper. Divide the crumb mixture between 2 dinner plates. Spoon the yoghurt into a bowl and sprinkle the flour on a plate.
  3. Take a chicken breast and coat it lightly in the flour, shaking off any excess, then dip it into the yoghurt until evenly covered. Then place the chicken on a plate of crumb mix and press so you get a thickish crust all over..
  4. Transfer the chicken carefully to the lined baking tray. Continue dipping and coating the rest of the chicken breasts until they all have a lovely crust of crumbs. Each plate of crumbs should be enough to coat 2 breasts.
  5. Bake the chicken for 22-25 minutes until golden, crisp and cooked through. Leave to stand for 4-5 minutes before serving with some fresh green salad..


































I used chicken thighs instead, to the same weight, it took the ProPoints values up slightly, but meant that I could afford to make it for all of us! With 1kg of chicken thighs (15 pieces) the recipe worked out at 75 ProPoints, or 5 ProPoints per piece.

I wanted two pieces, they looked so good - so needed something light in points to go with it..

Cumin-Crusted Vegetables



Info

Serves: 4-5
Prep time: Less than 30 minutes
Cooking time: 1 hour

Ingredients

  • 600g medium potatoes, preferably Maris Piper
  • 1 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 2 tbsp sunflower oil
  • 1 tsp garam masala
  • 1/2 tsp tumeric
  • 1 medium red onion, halved and cut into thin wedges
  • 1 yellow pepper, 1 orange pepper, 1 red pepper, deseeded and cut into 4cm chunks
  • 2 medium courgettes, cut into 1cm slices
  • freshly ground black pepper

Cooking Method

  1. Preheat the oven to 210C/Fan 190C/Gas 6.5. Half fill a medium saucepan with water and bring to the boil. Peel the potatoes, cute them into quarters and lower them carefully into the water. Bring the water back to the boil and cook for 5 minutes - just enough to parboil the spuds as though you're making them to go with your usual Sunday roast.
  2. While the potatoes are boiling, place a large non-stick frying pan over a medium heat and add the mustard and cumin seeds. Toast for about 30 seconds, then stir in the oil, garam masala and tumeric. Sizzle for a few seconds and add the onion. Fry the onion in the spices for 1-2 minutes, stirring frequently.
  3. Drain the potatoes in a large colander and toss several times to roughen up the surface of each potato. Tip them into the pan with the onion and spices, season with a few twists of ground black pepper and toss together until the potatoes are lightly coated. Tip everything on on to a large baking tray and roast for 30 minutes.
  4. Take the tray out of the oven and add the remaining vegetables. Toss lightly together and return to the oven for another 25-30 minutes until the potatoes are crisp and golden brown and the vegetables have softened.


































Recipe is 12 ProPoints, divided by 4 just 3pp a serving. I wanted to tweak it to make it even lighter though, considering I'd used 10 ProPoints for my chicken. Butternut squash instead of potatoes and oil spray instead of the 2 tbsp meant this was zero ProPoints. And very yummy! Will be buying many, many peppers to roast next week!

1 comment:

  1. That looks ah-mayyyyy-zing! As do the cupcakes in the previous post!

    ReplyDelete