Breaded chicken with stir-fried cabbage and sprouts

Breaded chicken with stir-fried cabbage and sprouts
  • Serves icon Serves 4
  • Time icon Hands-on time 30 min

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

Nutrition: per serving

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

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

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. 
  4. 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.

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