Crumbed Chicken

Crumbed Chicken

Crumbed Chicken with Pesto Dressing and Sweet Potato Wedges

Method
Preheat the oven to 240°C/220°C fan-forced. Cut the sweet potato (unpeeled) into 1cm thick wedges. Transfer to an oven tray lined with baking paper. Drizzle with olive oil, season with salt and pepper and toss to coat. Roast for 25-30 minutes, or until tender. TIP: Cut the sweet potato to the correct size so it cooks in the allocated time.
While the sweet potatoes are roasting, zest the lemon to get a pinch. Roughly chop the tomato and cucumber. Place the chicken breasts between two sheets of baking paper. Pound the chicken with a meat mallet or rolling pin until they are an even thickness, about 2cm thick.
In the first shallow bowl, combine the plain flour, salt and a good pinch of pepper. In the second shallow bowl, whisk the egg. In the third shallow bowl, combine the panko breadcrumbs, lemon zest and a pinch of salt and pepper. Dip the chicken into the flour mixture, followed by the egg, and finally in the panko breadcrumbs. Set aside on a plate, ready to fry.
Heat a large frying pan over a medium-high heat with enough olive oil to coat the base of the pan. When the oil is hot, add the crumbed chicken breast and fry for 2-4 minutes on each side, or until golden on the outside and cooked through.
Transfer to a plate lined with paper towel to drain. TIP: Add extra oil if needed so the schnitzel doesn't stick.
While the chicken is cooking, combine the Dijon mustard (see ingredients list), a small squeeze of lemon juice, olive oil (1 tbs for 2 people / 2 tbs for 4 people) and a pinch of salt and pepper in a large bowl. Add the mixed salad leaves, tomato and cucumber to the dressing. Toss to coat.
Divide the crumbed chicken, salad and sweet potato wedges between plates. Crumble the fetta over the salad. Serve with the pesto dressing supreme.


Spring Clean Your Diet

HelloFresh Nutritionist Hannah Gilbert has created a guide to the best produce to eat at this time of the year:

To Live Longer:  Cabbage contains sulforaphane, a cancer-fighting compound also found in other cruciferous vegetables such as broccoli, kale and cauliflower. The perks of cabbage is it can be fermented, becoming sauerkraut and kimchi. Packed to the rafters with probiotics, the acidity in the fermented cabbage helps your body absorb vitamins and minerals.

To Feel Full: Bananas are the ultimate spring snack. Chock-full of dietary antioxidants including dopamine and catechins, and rich in pectin and resistant starch, bananas regulate blood sugar levels, helping you to feel fuller for longer.

To Lower Cholesterol: As well as fighting against cancer and lowering the risk of disease, oranges are full of soluble fibre, which lower cholesterol in the body.

The Brain Booster: Asparagus contains folate which, when combined with Vitamin B12, helps our brains fight cognitive decline.




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