'Fried' Chicken & Slaw Fakeaway

This is a great alternative to fried chicken and slaw. You can use any cut of chicken for this dish, I choose to use breasts and cut them into strips but they can be left whole if you prefer and make sure you adjust the cooking times accordingly. Likewise, puffed quinoa is used in place of some breadcrumbs in order to get a crunchy texture whilst increasing the protein content. However, if you cannot get puffed quinoa just make it up with the same quantity of additional breadcrumbs. If you do not have stale breadcrumbs, simply place the bread into the oven on a low temperature to dry out. Keeping the skins on the potatoes increases the fibre content, adding to the 11g per serving; whilst using yogurt for the coleslaw reduces the fat content compared to conventional coleslaw.

Serves 4

Ingredients:

4 chicken breasts, sliced into strips

250ml buttermilk

20g puffed quinoa

200g stale breadcrumbs

1 egg, beaten

1tsp. salt

1tsp. black pepper

1tsp. dried oregano

1tsp. dried thyme

1tsp. garlic powder

1tsp. mustard powder

1tsp. ginger powder

1tsp. paprika

3tsp. cajun spice - keep 1tsp. for the potatoes

4 large potatoes, sliced into wedges

Fry light

Slaw:

1/2 white cabbage, shredded

3 carrots, grated

300ml low-fat natural yogurt

2tbsp. wholegrain mustard

1 lime, juice & zest

1/2 tbsp. honey

1tsp. chilli flakes

Method:

1). Put the chicken, buttermilk and spices into a bowl, mix and leave t marinate for 30 minutes.

2). Meanwhile, place the potatoes wedges into a saucepan of boiling water. Boil for 5 mins and then drain. Toss in the remaining 1tsp of cajun spice and Frylight. Place onto a baking tray but do not yet put them into the oven.

3). Pre-heat the oven to 200/ Gas Mark 6. Put the breadcrumbs into a bowl and the beaten egg into another bowl. After the 30 minutes remove the chicken from the buttermilk (discard buttermilk) and dip each piece into the beaten egg and then roll into the quinoa/breadcrumbs, making sure each chicken piece is thoroughly covered with the breadcrumb mix.

4). Place the chicken pieces onto a baking tray. Along with potato wedges, place into the pre-heated oven for 25 minutes or until the chicken is golden and cooked through.

5). Whilst the chicken and wedges are in the oven make the slaw. Add the cabbage and carrots to a bowl. Mix the remaining slaw ingredients together and add to the cabbage and carrots, season with salt and pepper.

6). When everything is ready plate up and enjoy!

Nutritional Composition (per serving):

Energy (kcal): 608

Fat (g): 8

Saturates (g): 2

Carbohydrates (g): 72

Sugars (g): 25

Protein (g): 56

The Sports Chef