Cheats Chicken Kiev
All the flavour, texture and succulence of the all time favourite, but in half the time and significantly less calories and fats. If you love a Chicken Kiev, this will be become a regular meal.
Equipment
- Baking Tray
- food processor
Ingredients
- 4 each Chicken Breasts skinless, boneless
- 30 g Butter unsalted, softened
- 6 cloves Garlic peeled and finely chopped
- 30 g Bread slightly stale
- 8 sprigs Flat Leafed Parsley finely chopped
- Low Cal Oil Spray
- Salt and Pepper to Season
Instructions
- Pre-heat the oven to 210C, 190C fan, gas mark 6-7.
- Mix the butter and garlic until well blended, then mix in half the parsley
- Break the bread into pieces, then blitz in the food processor until you have decent sized crumbs. Add in 3/4s of the butter, and pulse to mix well.
- Give each of the breasts a couple of sprays with the oil, and season all over, then arrange on the baking tray. Rub the tops with the reserved butter, then bake in the oven for 10 minutes.
- Lift the breasts out of the oven, then divide the breadcrumb mixture and apply to the top of each breast, roughly smoothing the paste across. Put the breasts back in the oven for 10 - 15 minutes, until the crumb is crispy and well coloured, and the breasts are cooked through.
- Lift out of the oven, and allow to rest for 5 minutes, before serving with fresh new potatoes and plenty of summer greens.
Nutrition
Calories: 340kcalCarbohydrates: 5gProtein: 49gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 161mgSodium: 938mgPotassium: 881mgFiber: 1gSugar: 1gVitamin A: 424IUVitamin C: 7mgCalcium: 35mgIron: 1mg
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