Breaded chicken with stir-fried cabbage and sprouts

  • Portion size: Serves 4
  • Hands-on time 30 min
  • Difficulty: easy

This speedy 30-minute chicken recipe is served with stir-fried cabbage and sprouts.

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Ingredients

  • 50g plain flour
  • 100g fresh white breadcrumbs
  • 1 lemon
  • Handful fresh flatleaf parsley
  • 1 large free-range egg
  • 4 free-range chicken breasts
  • 3 tbsp olive oil
  • 200g red cabbage
  • 250g brussels sprouts
  • 1 tbsp wholegrain mustard
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Method

  1. Put the flour in a bowl and season. Put the breadcrumbs in a separate bowl and grate in the zest of the lemon. Finely chop the parsley, then add half to the breadcrumbs. Beat the egg in a third bowl.
  2. Flatten the chicken breasts by bashing them with a rolling pin between 2 sheets of cling film until they’re about 2cm thick. Coat the flattened chicken in the flour, then the egg, then the breadcrumbs. 
  3. Heat 2 tbsp oil in a large pan and, when hot, fry the coated chicken for 6-8 minutes on each side until golden and cooked. Transfer to a warmed plate and cover with foil. 
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  5. Finely slice the cabbage and sprouts to shred. Heat the remaining 1 tbsp oil in a pan, then stir-fry the vegetables for 5 minutes. Squeeze in the juice of the lemon, then stir through the mustard. Serve the veg with the chicken.

Nutrition

  • 434kcals Calories
  • 13.9g (2.4g saturated) Fat
  • 45.5g Protein
  • 32.4g (4.7g sugars) Carbs
  • 7g Fibre
  • 1g Salt
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