The combination of the crispy parmesan coating on this baked chicken with the bright pickled red onions and summer tomatoes toss through a basil dressing is just a winner.
This is a dinner I could eat on repeat, perfectly balanced, high in protein and all the gorgeous plant diversity we want whilst still tasting so good.
You will need to serve 2
under 500kcal and 45g protien
Ingredients:
2 chicken breasts, butterflied
2 thick slices of stale bread, I use wholegrain
1 tsp garlic granules
1/2 tsp Italian herbs
15g parmesan, grated
For the dredge: 1 egg, corn flour (I find corn goes more crisp, but you can use plain)
Few handfuls of rocket
1/2 red onion
White wine vinegar
A few handfuls of tomatoes
For the dressing: 30g basil, juice of 1/2 lemon, 2 tbsp Greek yoghurt, 1/2 tsp garlic granules, a handful of chives, 1 tsp honey, 10g prated parmesan, a good pinch salt and pepper.
Directions:
Preheat the air fryer or oven to 200°C (180°C fan). Tear 2 thick slices of stale wholegrain bread into chunks and process with 1 tsp garlic granules, 1/2 tsp Italian herbs, 15g grated Parmesan cheese, salt, and pepper until fine. Transfer to a shallow bowl. Beat 1 egg in another shallow bowl and place corn flour (or plain flour) in a third. Season 2 butterflied chicken breasts with salt and pepper. Dredge each in flour, dip in the egg, and press into the breadcrumb mixture. Repeat for a thicker crumb.
Lightly drizzle with olive oil and cook for 20 minutes (20-25 in the oven). Rest for 5 minutes before serving, ideally on a wire rack.
While the chicken cooks, pickle 1/2 thinly sliced red onion in 75ml white wine vinegar and 1 tsp honey. Let sit while preparing the salad.
Combine a few handfuls of rocket and halved cherry tomatoes in a large bowl. Blend 30g basil, juice of 1/2 lemon, 2 tbsp Greek yoghurt, 1/2 tsp garlic granules, 15g Parmesan, chopped chives, 1 tsp honey, salt, and pepper until smooth. Adjust seasoning if needed ie more lemon, honey, salt and pepper. Toss the salad with the dressing and pickled onions, place on top of the chicken, and serve with extra grated Parmesan.
