Chicken and chips
(at time of publication)
- 1kg floury potatoes such as Agria, peeled, cut in 1-2cm thick chips
- ¼ cup water
- cooking spray oil
- 4 slices wholemeal bread, torn
- ⅓ cup flat-leaf parsley
- 1 ½ tablespoons grated parmesan cheese
- 1 teaspoon lemon pepper
- ¾ cup buttermilk or plain yoghurt
- 500g chicken tenderloins
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1 Preheat oven to 240°C. Line 3 large baking trays with baking paper. Place chips in a microwave-safe bowl with water. Cover and microwave on high for 5 minutes. Drain well.
2 Spread chips on a baking tray and spray with oil. Bake for 20 minutes on top shelf of oven.
3 Process bread and parsley in a food processor to make breadcrumbs. Mix with parmesan and lemon pepper in a dish.
4 Pour buttermilk (or yoghurt) into a shallow dish. Place dishes side by side. Dip chicken in buttermilk then breadcrumbs. Place on another plate. Repeat until every chicken piece is covered.
5 After chips have baked for 20 minutes, turn over and spray with oil. Reduce heat to 200°C. Place chicken on tray and spray with oil. Cook chicken and chips for 20 minutes until cooked through. Serve hot.
Know your potatoes
Potatoes are great for giving you energy – and they taste yum! They are full of vitamins to help you stay healthy, but did you know the way you cook your potatoes will affect how healthy they are?
Ways to cook potatoes
- Baked (cooked in the oven with a little added fat)
- Boiled (cooked in a pot of hot water)
- In the microwave (cooked with potatoes’ own moisture)
- Fried (when cooked in fat, it makes that spitting noise)
Question: Which type of fried potato do you think is healthier?
A. Chunky potato wedges
B. Straight-cut hot chips
C. Crinkle-cut hot chips
To find the answer, try this experiment!
What you need (ask if you can use these things):
• 100g each (use scales): chunky potato wedges, straight-cut chips and crinkle-cut chips
• Tin foil
• Wrap each potato piece in just enough foil to cover completely. Make sure you get into every bump and crinkle!
• Unwrap potatoes and tape each piece of foil together.
• Measure the total outside area of foil with a ruler.
See tips for the answer!
Make it gluten free: Use gluten-free bread and lemon pepper. If you’re using yoghurt, make sure this is gluten free, too.
- You will find the crinkle-cut chips have the greatest total outside surface area. This means they have more area to soak up fat, making them less healthy.
- Wedges, on the other hand, have the least outside surface area (and a greater inside, fleshy part). Wedges, therefore, have less area to soak up fat, making them the healthier fried potato.
- Did you know? Frying is the least healthy way to cook potatoes.
Nutrition Info (per serve)
Total fat 11g
–Saturated fat 2g
Dietary fibre 6g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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