This fabulous midweek supper dish includes enough ingredients and inspirational ideas for a packed lunch the next day too
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Ingredients
- 5 free-range skinless chicken breasts
- 40g plain flour, seasoned
- 1 large free-range egg, beaten
- 90g quick-cook polenta
- 45g parmesan, finely grated
- 1-2 tsp chilli flakes (to taste)
- 1 tsp ground coriander
- 1 tsp cumin seeds
- 300g basmati rice, rinsed well
- 500ml fresh chicken stock
- 2 tbsp olive oil
- Small bunch of fresh coriander, finely chopped
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Method
- Put the chicken breasts between cling film sheets and bash out with a rolling pin to about twice their original size. Put the seasoned flour, beaten egg and polenta mixed with the parmesan in 3 bowls. Dust the chicken in the flour, then dip in the egg and finally coat with the cheesy polenta. Put on a lined tray and chill for 10 minutes.
- Toast the spices in a dry frying pan until fragrant. Put the rice in a pan with the chicken stock, 150ml water and the toasted spices, then season. Bring to the boil, then simmer gently for 5 minutes. Cover and cook over a low heat for 5 minutes, then remove from the heat and leave covered.
- Heat half the oil in a large frying pan, then brown the chicken in batches (with the rest of the oil) for 3 minutes on each side until golden and cooked through. Stir the coriander through the rice (reserve a third for lunch the next day) and serve with 4 of the chicken schnitzels.
Nutrition
- 508kcals Calories
- 7.2g (2.6g saturated) Fat
- 47.5g Protein
- 55.2g (0.2g sugars) Carbs
- 0.9g Fibre
- 0.7g Salt
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