Why have
poultry out of a bucket when you can eat this delectably crunchy meal?
2 boneless,
skinless chicken breasts (170g each)
1 cup
breadcrumbs
2 tbsp
fresh parsley roughly chopped
You’ll also
need…
2 tbsp
grated Parmesan
½ tbsp
dried Italian seasoning
2 eggs
whites
½ tbsp
olive or canola oil
1½ tbsp
butter
2 tbsp
capers
2 tbsp
Dijon mustard
Juice of 1
lemon
How to
make it?
1.
Cover chicken breasts
with wax paper or cling film and use a meat mallet or heavy bottomed pan to
pound them to a six-millimetre thickness.
2.
Combine bread-crumbs,
cheese and Italian seasoning in a wide bowl. In a second bowl, beat egg whites
slightly. Season chicken with salt and pepper to taste. Now carefully dip each
chicken breast into egg whites and then into the crumb mixture, pressing to
ensure an even coating on both sides.
3.
Warm oil over medium
heat in a large stainless steel or cast-iron pan. Add chicken and cook for
three to four minutes or until the crust is deeply browned and crunchy. Turn
and cook for another two to three minutes. Transfer chicken to a platter to
rest.
4.
While the pan is still
hot, add butter. Cook until lightly browned (shouldn’t take more than a
minute), then stir in capers, mustard and lemon juice, using a wooden spoon to
scrape up any browned bits. Turn off the heat and add parsley. Set aside sauce.
5.
Halve the chicken
breasts and serve with sauce drizzled on top
Serves
4. Per serving:
1,04kJ, 9g fat (4g sat), 15g carbs, 580mg sodium, 1g fibre, 25g protein.
Q & A
If I
don’t have my five-a-day for two days, can I go big by eating only fruit salad
on day three?
It’s ideal
to get at least five portions every day, but getting five on average over a few
days is better than not getting your fruit and veg at all. If you don’t get
your five minimum, try to make up the next day with one or two extra portions.
And eat a wide variety of colourful vegetables and fruit. Each colour group
contains different sets of phytochemicals that provide different health
benefits, as well as different amounts of vitamins and minerals.
My
skin is very dry. What supplement or food should I eat?
Nutrients
important for skin health are vitamins A, C, B2, B3, B6, E, zinc and selenium
and we can get enough of these nutrients from a healthy, varied diet. Drinking
enough fluid (stick mainly to water) helps give skin the moisture it needs, and
avoid too much alcohol as it can cause dehydration. Toss out the bad fats in
your diet (saturated and trans fats) and replace them with good fats. Essential
fatty acids (omega-6 from plant oils and -3 from fatty fish) are important for
maintaining skin and cell structure and function.
