Saturday, 1 March 2014

Herbed Chicken with Roasted Roots and Borlotti Beans


Herbed Chicken with Roasted Roots and Borlotti Beans
Serves 4

For the chicken

4 chicken breasts, fillets removed
2 egg whites
75g Oat Bran or breadcrumbs
Zest of 1 lemon
1 tbsp chopped fresh or dried thyme
25g Parmesan cheese, grated
Salt and pepper
Olive oil spray

For the vegetables
2 beetroot, peeled and chopped into 1 inch cubes
2 turnips, peeled and chopped into 1 inch cubes
4 carrots, peeled and sliced thick
1 tbsp olive oil
1 lemon
1 tbsp caraway seeds
2 tbsp chopped mint
2 tomatoes, diced
Salt and pepper

1 - Pre-heat the oven to 200C/GM6. Place all of the chopped vegetables into a baking tray, scatter over the caraway seeds, season with salt and pepper, drizzle over the oil and squeeze on the lemon. Mix it all together and roast on the middle shelf for 30 minutes, checking now and again that it isn’t starting to burn.
2 – Put the chicken breast between a large slice of non-stick baking paper. With a rolling pin, flatten the breasts slightly.
3 – Put the egg whites into a bowl. In another bowl, mix together the Oat Bran or breadcrumbs, lemon zest, thyme, Parmesan cheese and salt and pepper.
4 – Dip the chicken breasts into the egg white, shaking off any excess, then cover liberally in the oat bran mixture. Put onto a non-stick baking tray, spray lightly with olive oil spray then bake on a high shelf for 20 minutes until golden brown and cooked through.
5 – Take out the roasted vegetables and tip in the tomatoes, beans and mint. Season and mix together.
6 – Serve the chicken breasts sliced on top of a pile of roast vegetables and beans with a side serving of pasta tomato sauce blended until smooth and heated through.

1 comment:

cackster said...

Like the sound of this especially the chicken with the oats. A good excuse to use some home grown beetroot too (not that an excuse is needed).