Healthy chicken kiev with parsnip chips
Tweak the way you cook and make it good for you.
It looks like fried chicken and chips – the only difference is it’s 100 per cent better for you!
Preparation time: 20 minutes
Cooking time: 35 to 40 minutes
Serves: 2
50g (2oz) fresh breadcrumbs
2tbsp chopped fresh flat-leaf parsley
2 garlic cloves, crushed
3tbsp olive oil
1 egg white
2 boneless, skinless chicken breasts
4 medium parsnips, peeled and cut into thin chunks
1 Preheat oven to 200 C, 180 C fan, 400 F, gas 6. Mix together the breadcrumbs, parsley and garlic with plenty of seasoning. Stir in 1tbsp of oil. Now lightly beat the egg white.
2 Cover the chicken with clingfilm, then lightly batten out, so that it’s quite even in thickness but not too thin. Place on a baking sheet lined with baking parchment. Brush the surface of the chicken with the egg white. Scatter over the breadcrumb mixture, then place in the fridge.
3 Toss the parsnips in the remaining olive oil and season well. Place on a baking sheet and bake for 35 to 40 minutes or until crispy and cooked through. After 15 minutes, put the chicken in the oven and bake until browned and cooked through. Serve with chutney.
