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Almost fried chicken

Author: Liz Macri - Recipe Writer & Editor

Photographer: Jeremy Simons

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This tasty chicken recipe has a delicious crispy coating but is baked instead of fried, making it a healthier option than takeaway fried chicken.

Serves: 4

Time to make: 45 mins

Hands-on time: 10 mins

Ingredients

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4 chicken thigh cutlets, skin removed
600ml buttermilk
700g sweet potatoes, cut into 1cm-thick wedges
¹⁄³ cup wholemeal flour
1 tablespoon dried Italian herbs
1 teaspoon garlic powder
1 teaspoon dried onion
1 teaspoon smoked paprika
1 cup quinoa flakes
120g baby leaf mix with carrot and beetrootbeetsX
1 tablespoon balsamic vinegar
1 tablespoon olive oil

Instructions

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1 Preheat oven to 220°C. Line 2 baking trays with baking paper. Place chicken and buttermilk in a bowl. Stand until required.

2 Place potato wedges on one prepared tray. Lightly spray with oil, then bake for 35 minutes or until golden and tender.

3 Meanwhile, place flour, herbs, garlic powder, dried onion, paprika and quinoa in a large bowl. Remove chicken from buttermilk. Working with one piece at a time, coat chicken in quinoa mixture, pressing quinoa into chicken to secure. Place chicken on remaining prepared tray, then bake for 30 minutes or until golden and cooked through.

4 Place salad mix, vinegar and oil in a bowl, tossing to coat. Serve chicken and wedges with salad.

Nutrition Info (per serve)

Calories 643 cal

Kilojoules 2688 kJ

Protein 45.2 g

Total fat 18.5 g

Saturated fat 5.4 g

Carbohydrates 68.4 g

Sugar 18.6 g

Dietary fibre 9.6 g

Sodium 232 mg

Calcium 321 mg

Iron 4.7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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