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- Parmesan, paprika and cornmeal chicken…
Parmesan, paprika and cornmeal chicken escalopes with French bean, avocado and cherry tomato salad
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4 serving
Prep time:
Cook time:
Serves: 4
Everyone LOVES fried chicken, but when it’s been dusted in flour or dragged through a batter then deep fried it really isn’t a healthy option. I have got rid of the flour and made an uber tasty mix of cornmeal, parmesan cheese and smoked paprika. This makes a really crispy, gluten free crust. Then I shallow fry it. To serve I ditch the chips and make a healthy vibrant salad.
By Sophie Michell
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Ingredients
- 4 chicken breasts, around 180g each
- 250g fine cornmeal or semolina
- 50g finely grated parmesan
- 1 tsp smoked paprika
- 1 tsp celery salt
- 1 tsp dried oregano
- 2 eggs
- 20ml milk
- 250g cherry tomatoes
- 4 spring onions
- 300g green beans
- 1 little gem lettuce
- 1 hass avocado
- 1 garlic clove, minced
- 1 small handful de-stalked fresh coriander
- 1 lime, juiced
- 1 tbsp olive oil
Method
Step 1
Take the chicken breasts and cut in half widthways. Then take two large bowls. Mix the egg and milk in one bowl and the cornmeal, parmesan, paprika, celery salt and oregano in the second one.
Step 2
Dredge the chicken through the egg wash, dropping off any excess and then through the cornmeal, patting the extra on to the chicken. Then place them on a plate and repeat with all the pieces of chicken. Preheat the oven to 180C.
Step 3
Place a saucepan of water on to boil, when boiling rapidly add the French beans and cook for 4 minutes, then drain off and refresh under cold water. Pat dry, then add to a large bowl. Halve the cherry tomatoes and add to the same bowl, along with sliced spring onions, and the peeled and diced avocado. Then add the minced garlic, whole coriander leaves, and squeeze in the lime and season. Trim the little gem lettuce and break into its natural leaves and arrange on a platter, arrange the French bean salad in the middle.
Step 4
Heat up about 2 tsbp of olive oil in a large frying pan and then fry the chicken breasts off in batches, for about 4 minutes each side or until crisp and golden. When done, pop in the oven for 5 minutes, and then serve. I often serve this with sweet potato wedges and chilli cornbread for a more substantial meal.
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