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This is a healthy version of deep fried chicken, and can be made gluten free if needed.
Fish and Kumara Taramind Curry
Roseneath Kitchen Buckwheat & Oat Vegetarian Quiche
Zuchinni and Chilli Fritters
Avocado and Tomato Salad
Asian Pork Skewers
(or gluten free breadcrumbs – both Liberte and Purebread do these)
2 to 4 TBSp of olive oil
4 boneless, skinless chicken breasts (or less if they are super size chickens)
1 TBSp Dijon mustard
Salt and pepper as desired
Salted Coconut Icecream
Chilli, Spring Onion & Feta Cornbread
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Cashew Nut Bliss Balls
Choc Hazelnut Bliss Balls
Kumara Crispy Chunks
Firstly, heat the oven to 200 degrees on bake. Place a wire rack in a baking pan lined with foil (this makes for better chicken and makes clean up easier.
Put the breadcrumbs in a bowl with salt and pepper as desired, and drizzle with the oil. Toss well with a fork to distribute the oil over the crumbs.
Beat the egg in a bowl and add the Dijon mustard (optional).
Dip each piece of chicken into the egg (I like to cut the chicken breasts up into smaller pieces – about the size of a tenderloin), then roll in the breadcrumb mix until covered. Shake off excess crumbs then lay on the wire rack ensuring there is space between pieces.
Bake for about 20 minutes (if you have cut the chicken up) or 40 minutes (if you have left whole breasts). The coating should be a brown colour and the juice should run clear from the chicken when cut.
Serve with your carbohydrates and vegetables/salad
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BSc [Physiology], BPhty, PGCert [Human Nutrition], Acc.NZTri Coach Level1, ISAK Level 1
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