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This recipe started life as a dish that Paul Ainsworth made on Sunday Brunch but as it was deep fried and served with loads of mayonnaise I wanted to put my own lower calorie twist on it but at the moment it is still a bit of a work in progress to get the seasonings/timings just right. Use it as a baseline and play around with it to suite your own tastes. Makes a nice light tasty lunch without the guilt. You could do it with turkey breast or chicken breast to reduce the calories further just adjust the cooking times accordingly. Enjoy!
Slimmingworld Syns per chicken breast = approx 6 or maybe approx 4 if using your Healthy fibre extra for the branflakes
INGREDIENTS
4 skinless boneless chicken thighs, all visible fat removed.
For the marinade
2 teaspoons garam masala
2 teaspoons smoked paprika
250 ml of buttermilk (2.5 Syns)
1 egg
2 cloves of garlic minced/crushed
For the crispy coating
50 grams of branflakes (8 Syns)
80 grams of wholemeal flour (13 Syns)
2 teaspoons ground coriander
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons garam masala
2 teaspoons smoked paprika
To Serve
Salt, garam masala and lemon zest to finish when cooked
METHOD
Mix together the marinade ingredients in a non-metallic bowl, add the chicken and cover with clingfilm. Put in the fridge and leave to marinade overnight if possible or for a minimum of 2 hours.
When ready to cook preheat the oven to 190°C (N.B. All ovens tend to vary so you may need to adjust it slightly, I actually did mine in a halogen oven and they came out great)
In the meantime thoroughly mix the crushed bran flakes, flour, ground coriander, paprika, onion powder, garlic powder and garam masala.
Put the crumb mixture on a plate and dip in each chicken thigh and coat generously with the mixture.
Place on a griddle rack, spray with low calorie oil and bake in the oven for 20-30 minutes or until cooked through and crispy on top.
When cooked, remove the chicken from the oven and set aside on a cooling rack to rest for a while.
Mix together a bit of garam masala and salt and season the chicken. Finish off with some finely grated lemon or lime zest (optional).
Serve with a nice fresh crunchy salad and maybe a tablespoon of your favourite chilli sauce/paste mixed with yoghurt or quark. You could even do it with some oven baked sweet potato wedges.
Wheelie Tasty Recipes 