Crumbed chicken with coleslaw and cauliflower mash

Our healthy crumbed chicken with coleslaw and cauliflower mash dish is a light and healthy summer dish, it's a really easy way to give chicken a lovely golden, crunchy bite.

Serves: 4

Time to make: 35 mins , plus 1 hr marinating

Hands-on time: 15 mins

Ingredients

More weights & measures

1 cup low-fat plain yoghurt
2 cloves garlic, crushed
¼ teaspoon salt
½ teaspoon black pepper
juice of 1 lemon
500g boneless skinless chicken thighs, each cut into 5-6 pieces
2 cups panko breadcrumbs (see tip)
2 tablespoons finely chopped fresh parsley, plus extra to garnish
½ cup grated parmesan
spray oil
1 medium (800g) cauliflower, cut into florets
1 tablespoon olive oil
3 cups prepared slaw mix (dressing excluded)

Instructions

Stay Awake

Preheat oven to 180°C. Line a baking tray with baking paper. In a bowl, whisk together yoghurt, garlic, salt, pepper and half the lemon juice. Pour 3/4 of the mixture in a large bowl. Set remaining yoghurt mix aside. Add chicken and stir to coat. Cover and refrigerate for 1 hour to marinate (or longer if preparing ahead).
In a bowl, mix panko crumbs, parsley and half of the parmesan. Dip each chicken piece in the crumb mixture to coat, and place on prepared baking tray. Discard used marinade.
Spray chicken with a little oil. Bake for 20 minutes until golden and juices run clear when you slice through the thickest part of the chicken.
While chicken cooks, bring a large pot of salted water to the boil. Add cauliflower and cook for 5 minutes, or until tender. Drain and place in a food processor. Add olive oil and remaining parmesan and lemon juice. Blitz until smooth.
In a large salad bowl add slaw mix and reserved yoghurt mix. Toss to combine.
To serve, divide chicken, coleslaw and mash among 4 plates and garnish with parsley.

Variations

Make it gluten free: Use gluten-free breadcrumbs.

HFG tip

Panko are a Japanese-style breadcrumb and are available at most supermarkets.

Nutrition Info (per serve)

Calories 533 cal

Kilojoules 2230 kJ

Protein 45 g

Total fat 17 g

Saturated fat 6 g

Carbohydrates 45 g

Sugar 14 g

Dietary fibre 8 g

Sodium 720 mg

Calcium 420 mg

Iron 4 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.

First published: Feb 2018

One comment on Crumbed chicken with coleslaw and cauliflower mash

Emma Standring September 14, 2021 at 8:01 pm #

Everyone loved the flavours and textures. The yoghurt made the chicken so tender and the cauliflower mash was a great change from potatoes.

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