Herb-crumbed chicken with asparagus, potato and egg salad
- 3 eggs
- 1 spring onion, finely chopped
- ½ cup wholegrain breadcrumbs
- 1 teaspoon smoked paprika
- ½ teaspoon ground white pepper
- ½ cup finely chopped fresh parsley
- 250g boneless skinless chicken thighs, each cut in 3 pieces
- 6 small new potatoes
- 10 spears asparagus, halved, woody ends removed
- 2 tablespoons white wine vinegar or lemon juice
- 2 tablespoons olive oil
- 1 teaspoon capers, chopped
- 2 cups rocketarugulaX
- black pepper
1 In a pot of water, place 2 of the eggs and boil for 7 minutes. Cool, peel and cut in half. Separate white and yolk and roughly dice each part, keeping separate.
2 Preheat oven to 200ºc. Line a baking tray with baking paper. In a bowl, combine spring onion, breadcrumbs, paprika, pepper and parsley. Spread mixture out on a plate. Into a shallow bowl, break remaining egg and lightly beat.
3 Dip chicken pieces into egg and then into crumb mixture. Add to baking tray. Bake in oven for 15-20 minutes, turning once, until chicken is cooked through and golden.
4 While chicken cooks, make salad. in a pot of water, set over a high heat, place potatoes and bring to the boil. Cook for 5 minutes. Add asparagus to pot and cook a further 2-3 minutes. Drain and set aside to cool.
5 In a small bowl, combine vinegar or juice, oil, capers and pepper to make dressing. In separate bowl, place potatoes with asparagus, rocket and chopped egg. Gently mix with dressing. Serve chicken with salad on the side.
Make it vegan: Omit the hard boiled eggs and use Orgran Vegan Easy Egg for the remaining egg. Replace the chicken with either strips of firm tofu, or Gardein Seven Grain Crispy Tenders.
Make it gluten free: Use gluten-free breadcrumbs and check ground spices are gluten free.
Make it low FODMAP: Only use the green tips of the spring onion, use gluten-free breadcrumbs, swap asparagus for fresh green beans (limit 75g per serve).
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Total fat 27g
–Saturated fat 6g
Dietary fibre 7g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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