Chicken with spicy crunchy topping

Serves: 4

Time to make: 15 mins , plus 30 mins marinating

Ingredients

More weights & measures

4 x 125g lean chicken breasts

1 teaspoon chilli flakes

2 teaspoons mixed peppercorns

1 teaspoon cumin seeds

3 tablespoons soft brown sugarlight brown cane sugarX

1/8 teaspoon salt

1 tablespoon sesame oil

1 lemon, juice

4 teaspoons salt-reduced soy sauce

3 spring onions, finely chopped

1 small red capsicum, diced

spray oil

2 tablespoons chopped fresh mint

Instructions

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1 Butterfly each chicken breast (see tips). Place chilli flakes, peppercorns, cumin seeds, sugar and salt in a blender to process.

2 Make 2-3 slits in each chicken breast. Mix oil, lemon juice and soy sauce together. Brush over chicken. Top with peppercorn mix. Chill for 30 minutes.

3 Preheat grill. Place chicken on a tinfoil-lined baking tray. Top with onions and capsicum. Spray with oil. Cook for 4-5 minutes either side or until cooked through.

4 Serve garnished with fresh mint.

NOTE: Diabetes-friendly when served with Broccoli, lentil and mushroom salad.

Variations

Make it gluten free: Use gluten-free soy sauce.
Make it a meal! Serve with Broccoli, lentil and mushroom salad.

HFG tip

Step-by-step butterflying chicken breasts

Step 1 Use a sharp knife to cut down the centre of each chicken breast to a depth of three-quarters of the way through.

Step 2 Open the breast up like a book.

Step 3 Cover with plastic wrap.

Step 4 Use a rolling pin to beat and flatten out the breast to about 1cm thickness.

Nutrition Info (per serve)

Calories 222 cal

Kilojoules 930 kJ

Protein 30 g

Total fat 6 g

Saturated fat 2 g

Carbohydrates 10 g

Sugar 10 g

Dietary fibre 2 g

Sodium 320 mg

Calcium 70 mg

Iron 2 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.