Monday, 16 May 2011

Reasonably healthy tropical coconut chicken

Well, it could be worse, anyway. Here is what I used to make this meal (adjust the quantities to suit):


  • Salad - of your choice
  • 400g chicken tenderloins, or you could slice some chicken breast
  • 2 eggs
  • Half a cup of breadcrumbs
  • Half a cup of shredded coconut
  • 1 big spoon of extra shredded coconut, to toast and use as garnish
  • 1 fresh mango
  • Sweet chilli sauce
  • 1 lime
Toast the coconut garnish in a dry, non-stick pan. Watch it constantly, as it burns fast due to its oil content.


If you want to make chips too, I used one small kumara and two small white potatoes. Wash them and cut them into fairly equal sized pieces (leave the skin on!). Mine took about 40 minutes in a 200° oven. I sprayed a tray with oil, and then a little more spray on the potatoes.


Now, on to the chicken.

Whisk up two eggs in a little bowl.


Mix together the breadcrumbs and shredded (non-toasted) coconut. If you wanted to make this gluten-free, you could substitute cornmeal (polenta) for the breadcrumbs.


Set up your 'production line'. Ideally, you will have more space than me! From left to right (if you are right-handed), you will want your chicken, egg, breadcrumbs, and hot frying pan. You don't need oil in a non-stick pan.


Dip your chicken through the production line, one piece at a time. Put it in the fry pan until it's cooked through. That's all!


Serve with salad and chips. I seasoned my chips with sumac (yum!!!) and drizzled a tiny bit of olive oil on the salad. The chicken was served on the mango slices, with a little sweet chilli sauce and lime juice on top.

Chris rated it highly! So did I... I hope you will too.

4 comments:

  1. Ooooooh, yum! That sounds great - I might have to put that on the menu for next week :)

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  2. It's even fairly nutritious! I find it strange that people think 'frying' is unhealthy. Seriously, this meal only has as much fat as the coconut and lean chicken contains - i.e. not much :-D

    ReplyDelete
  3. It probably depends on the cut of the meat. I cooked a steak the other day which had fat along one side, and I put one tiny squirt of spray oil on one side of it to stop it sticking when I seared it, and when I had finished the pan was absolutely swimming in fat. So surely that should mean that frying made the steak **healthier** because the fat was no longer in it??? Not that I normally eat the fat along the side. Probably should have removed it before I cooked it...

    ~*Ness

    ReplyDelete
  4. I know what you mean... I guess that's why the George Foreman grills "knock out the fat"??

    On the other hand, chicken fat is pretty visible and this didn't really have any. I think 'frying' is synonymous with fat for some people because they think of deep frying? My chicken definitely wasn't reminiscent of KFC ;-)

    ReplyDelete

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