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Nutrition: Per serving
- kcal: 571
- fat: 17g
- saturates: 5 g
- carbs: 44g
- sugars: 14g
- fibre: 2g
- protein: 59g
- salt: 2g
Ingredients
- 600g frozen vegetable mix of cauliflower, broccoli and carrots
- 150ml white wine vinegar
- 1½ tbsp caster sugar
- 1 tbsp dried oregano
- 4 tbsp olive oil, plus extra for the tray
- 200g dried breadcrumbs
- 100g plain flour
- 300g low-fat yogurt
- 4 tbsp milk
- 1 tbsp garlic granules
- 40g parmesan, finely grated
- 1 ½ tbsp dried mixed herbs
- 6 medium chicken breasts
- boiled new potatoes, to serve
Method
STEP 1
First, make the giardiniera (Italian style pickled veg). Tip the veg mix into a pan, pour over boiling water, bring back to the boil and cook for 4 mins until tender. Drain thoroughly and set aside. Return the pan to the heat and pour in 150ml water, the vinegar, sugar and 1½ tsp salt. Bring to the boil and when the sugar and salt have dissolved, remove from the heat. Tip in the oregano and veg, stir, then set aside.
STEP 2
Heat the oven to 240C/220C fan/gas 9. Heat 2 tbsp of the oil in a frying pan over a medium-high heat. Toast the breadcrumbs for 3-5 mins until golden, then tip into a bowl to cool. Put the flour and yogurt in separate bowls and stir the milk into the yogurt. Combine the breadcrumbs, garlic, parmesan and herbs along with a large pinch of salt and pepper in a bowl.
STEP 3
Put the chicken breasts between two sheets of baking parchment and lightly bash with a rolling pin to around 1cm thick. Dip in the flour, then the yogurt, then the crumbs, pressing them in to stick. Put on a large oiled baking tray and drizzle over the remaining oil. Bake for 20-25 mins until cooked through and golden. Spoon over some of the giardiniera and serve with boiled new potatoes, if you like. The chicken and giardiniera will keep chilled for two days.
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