Crispy Chicken Fillet
Crispy on the outside, juicy in the middle. I guarantee you'll never eat another chicken burger after you taste this one!BTB 21 Day Challenge Recipe: This recipe will make enough for dinner on Saturday and lunch on Sunday week 2 plus 2 freezer portions for week 3.
Servings: 4
Calories: 295kcal
Ingredients
- 300 ml buttermilk
- ½ tsp salt
- black pepper freshly ground
- ½ tsp onion powder
- ½ tsp garlic powder
- 2 chicken breast halved lengthways
Breading For Crispy Chicken
- 70 g plain flour
- 1 tsp salt
- black pepper freshly ground
- 1 tsp paprika
- 1 tsp dried oregano
- 1 tsp cayenne pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 15 ml rapeseed oil for frying, 1 tbsp
For Serving
- 2 tomato
- 8 large lettuce leaves
Instructions
- In a large mixing bowl, mix together the buttermilk, salt, black pepper, onion granules and garlic granules. Add the chicken pieces, turning to coat. Cover and pop in the fridge for 2 hours or overnight.
- In a shallow bowl, mix together the flour, salt, black pepper, paprika, oregano, cayenne pepper, garlic granules and onion granules. Remove the chicken from the marinade (let excess drip off chicken) and roll in the flour mixture. Ensure all sides are well coated.
- Heat the rapeseed oil in a large pan over medium-high heat. Place the chicken fillets into the pan. Cook the fillets for 5-6 minutes per side or until the chicken is cooked all the way through.
- Serve the crispy chicken fillet with tomato and lettuce or in the toasted bun for post workout meals. Serving suggestions below.
Notes
- This is a pre workout meal.
- If this is your post workout meal, serve your crispy chicken fillet in a wholemeal bun or pitta.
- Freeze the extra portions cooked. To freeze, place cooked chicken breasts on a baking sheet and freeze. Once the chicken is frozen, transfer to a zip-loc bags or an airtight container.
- Serving suggestions (not included in the nutritional information):
- onions
- cheese
- jalapenos
- pesto
- cucumber
- relish etc
Nutrition
Calories: 295kcal | Carbohydrates: 22g | Protein: 29g | Fat: 10g | Fiber: 2g