I love a shallow fried breaded piece of meat and this delivers on all levels. A quick coating and marinade in the loosened down yoghurt is just like traditional US southern fried chicken recipes use butter milk. It makes the chicken super tender. Making the bread crumbs yourself means they can be rough and ready which ensures some added texture. I served them with a bit of green salad, lemon and sweet potato wedges. With a two 200g chicken breasts (no wedges) this should be about 350 calories each.
- 2 chicken breast, gently beaten out flat
- 50g rough brown bread crumbs
- 10g parmesan, finely grated
- 1 tsp dried herbs, things you have in the cupboard but including thyme
- 1/2 tsp garlic salt
- 1/2 tsp ground black pepper
- 4 tbls low fat yoghurt
- 2 tbls semi-skimmed milk
- 2 tsp olive oil
- 10g butter
What to do
- Mix the yoghurt with the milk in a dish and drop the chicken into it.
- Make sure the chicken is coated and leave it to get to room temperature for half an hour.
- Mix the bread crumbs, parmesan, herbs, garlic salt and black pepper together on a flat plate.
- Lift the chicken out of yoghurt mixture and coat the breasts with the crumb mixture pressed in to them as you do.
- Heat the oil and butter in a non-stick frying pan until it starts to bubble.
- Fry the chicken for 10 minutes or so turning it once.