Crunchy Buttermilk Chicken with Balsamic Tomatoes and Courgettes Recipe

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  • Healthy
  • Low-fat
serves: 4

Nutrition per portion

RDA
Calories 325 kCal 16%

For a dinner that feels ultra special give this buttermilk chicken and courgette recipe a try – it’s crispy and full of flavour.

HOW TO MAKE CRUNCHY BUTTERMILK CHICKEN WITH BALSAMIC TOMATOES AND COURGETTES

Ingredients

  • 4 x 110g skinless chicken breasts, fat trimmed 726 cals
  • 284ml buttermilk 98 cals
  • 100g fresh breadcrumbs 268 cals
  • zest of 1 lemon
  • pinch dried chilli flakes
  • 2 tbsp chopped fresh oregano 10 cals
  • 20g Parmesan cheese, finely grated 84 cals
  • 1-cal cooking spray
  • 2 courgettes, thickly sliced 68 cals
  • 2 tsp balsamic vinegar 4–12 cals
  • 200g cherry tomatoes, on the vine 40 cals
  • salt and pepper

Method

  • Place the chicken breasts in a large shallow bowl, pour over the buttermilk and leave to marinate for 2 hours or overnight if time allows

  • Preheat the grill to medium-high. In a large shallow bowl, mix together the breadcrumbs, lemon zest, chilli flakes, half the oregano and the Parmesan and season with salt and pepper. Remove the chicken from the buttermilk, shake off the excess and then coat in the crumbs. Spray the chicken with 1-cal cooking spray

  • Place the chicken on a baking tray and grill for 15 minutes, turning half way through, until golden on both sides and cooked through

  • Meanwhile, preheat the oven to 220˚C/425˚F/Gas mark 7. Place the courgettes in a shallow ovenproof dish, drizzle with balsamic vinegar and scatter with the rest of the oregano. Season with salt and pepper and spray with 1-cal cooking spray. Bake for 10 minutes, then place the cherry tomatoes on top and bake for 8–10 minutes, until the courgettes are just tender and the tomatoes have softened

  • Serve a piece of chicken per person and then divide the tomatoes and courgettes between the plates

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