Crumbed chicken with quinoa and dukkah

Author: Dixie Elliott - Home Economist, Recipe Developer

Author: Megan Cameron-Lee

Photographer: Mark O'Meara

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We all love crunchy crumbed chicken - but we don't love the high-saturated fat and sodium. We've made our recipe for two healthier by baking the chicken instead of frying, and the quinoa and dukkah ensure a crispy coating.

Serves: 2

Time to make: 25 mins , plus 2 hrs marinating time

Hands-on time: 10 mins

Ingredients

More weights & measures

240g chicken breast fillets, cut into thick strips
½ cup buttermilk
½ cup quinoa flakes
¼ cup dukkah
¼ teaspoon freshly ground black pepper
¼ cup mango chutney
½ cup low-fat plain yoghurt
garden salad, to serve

Instructions

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1 Marinate chicken strips in buttermilk for at least 2 hours.

2 Preheat oven to 200ºC. Line a baking tray with baking paper. Combine quinoa, dukkah and black pepper in a shallow bowl. Shake excess buttermilk off chicken, then coat in quinoa mixture. Place chicken on prepared tray and lightly spray with oil. Bake for 10–12 minutes or until cooked through.

3 Combine chutney and yoghurt in a small bowl. Serve chicken with sauce and garden salad.

Nutrition Info (per serve)

Calories 600 cal

Kilojoules 2500 kJ

Protein 43.0 g

Total fat 17.9 g

Saturated fat 4 g

Carbohydrates 64.1 g

Sugar 27.8 g

Dietary fibre 5.8 g

Sodium 823 mg

Calcium 275 mg

Iron 2.1 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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