Chicken In Breadcrumbs, with Chips and Garlic Sauce

If there's two things we eat alot of in my house its chicken and chips: Kievs, schnitzels, goujons, breaded chicken steaks, crispy chicken, battered and boring! They are all bland and I always end up smothering them with coleslaw, mayo or a good dollop of garlic sauce. So here's how I cut some calories from a classic...

Total Calories 

590 approx

Serves

2 people 

Time

About 10 mins prep

15/20 mins cooking time

You will need...

For the chicken:

• 2 chicken breasts - 1 per person (could use a thigh fillet too) 
• 1 egg
• Plain Flour
• Breadcrumbs 
• Pepper to season 

For the sauce (my favourite bit)

• 2 tbsp of butter
• 3 tbsp of creme fraiche 
• A few sprigs of fresh parsley 
• 2 garlic cloves

For the Chips that are way better than oven chips:

• 2 large white potatoes - 1 per person
• Fry light
• Olive oil (optional)

• Salad - to serve

Here it goes...

1. We are going to start with some cardio and some stress relief. Place the chicken breasts/thigh fillet between a folded sheet of clingfilm. Using a rolling pin BASH! You're aiming to get the chicken to about 1cm thick. Go for it, bash away... You've had a bad day at work... Bash... Hit it again you're burning calories.... Bash... Let it out and bash it... Oh that feels better! 
2. Pre-heat the oven - about 200 degrees C on fan oven. 
3. On 3 separate plates sprinkle the flour- enough to coat the fillet, and then with the Breadcrumbs, and then crack an egg on the third and give it a whisk with a fork.
4. Time to dip: first the flour - coat both sides. Now the egg and finally the crumbs. Place on baking tray. Can season with Pepper if you so wish.
5. Pop in the oven for about 15 mins until Breadcrumbs golden and the chicken is cooked.
6. Peel the potatoes and cut into chip shapes
7. I use an actifry but you can spread evenly on a baking tray, spray away with frylight 1 calorie spray. I also drizzle a tiny but of olive oil on mine to get them a little more crispy. 
8. Cook for about 10 mins until golden
9. In a small pan melt 2 tbsp of butter on low heat. Once melted add the garlic (chopped in little tiny bits) and stir.
10. Add creme fraiche and stir
11. Add some chopped parsley - gives it a bit of colour 
12. Serve chicken, chips and sauce with salad.

The good bits

• The chicken stays juicy - packaged breaded chicken is dry and plain. Good bit of protein too!
• Tasty and easy
• Serve with salad to fill up
• Cos you've flattened the chicken (and burned some calories doing so) the chicken looks bigger - trick that mind into having a rather large meal
• The garlic sauce is mega tasty - about 60 calories - garlic mayo can be up 170 calories for 2 tbsp.
• Proper chips! Not greasy and taste just as good as deep fat fried chips and way better than oven chips.