Chicken Kiev

Our HFG makeover Chicken Kev is so easy to make, keep a few portions in your freezer for a quick midweek meal.

Serves: 4
Time to make: 30 mins

Total cost: $ 26.40 / $ 6.60 per serve

(at time of publication)

Ingredients

4 x 150g chicken breast fillets
½ cup ricotta cheese
¼ cup finely-chopped fresh herbs such as chives, parsley
1 large clove garlic, minced
½ teaspoon lemon zest
¼ cup flour
1 tablespoon trim milk
1 egg
1 ½ cups fresh breadcrumbs
oil spray
6 cups steamed green beans, to serve
600g steamed new potatoes, to serve

Instructions

1 Preheat oven to 180°C. Cut a pocket into the thick side of each chicken breast, being careful not to cut all the way through. Place ricotta, herbs, garlic and lemon zest into a small mixing bowl and stir until well combined. Season with freshly ground black pepper. Stuff each pocket with one-quarter of the ricotta mixture.

2 Place flour in a shallow bowl. In a second bowl, lightly beat milk and egg together and place breadcrumbs in a third bowl. Dip a piece of chicken into flour to coat then into egg mix then breadcrumbs. Repeat with remaining chicken.

3 Spray a large non-stick frying pan with oil and place over a high heat. Cook chicken for 2 minutes each side or until golden brown. Remove from pan and transfer to a large baking tray lined with baking paper. Bake for 12 more minutes or until cooked through.

4 Thickly slice chicken and serve with beans and potatoes.

Healthy hints

Use oil spray and bake rather than fry to reduce the fat and kilojoule contents.
Use ricotta cheese instead of butter and cheese to reduce fat, saturated fat and kilojoules.

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1830kJ/438cal
50g fat
25g sat fat
340mg sodium

Nutrition Info (per serve)

Kilojoules 2370kJ

Calories 566cal

Protein 48g

Total fat 16g

–Saturated fat 6g

Carbohydrates 60g

–Sugars 6g

Dietary fibre 7g

Sodium 410mg

Calcium 220mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.