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INFORMATIONALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)^ ADDITIONAL^ PHOTOGRAPHY^GETTYIMAGESgets a healthy, finger-licking makeover
HEALTHY ‘FRIED’
CHICKEN WITH CHIPS
AND SLAW
PREP TIME: 10 MINS
COOK TIME: 40 MINS
SERVES 4 (AS A MAIN)75g (1/2 cup) dried breadcrumbsFried chicken
NUTRITION INFO
PER SERVE 1810kJ, protein
40g, total fat 12g (sat. fat 3g),
carbs 35g, fibre 8g, sodium
575mg • Carb exchanges 2½- GI estimate medium
How our
food works
for you
see page 902 tsp smoked paprika
1 /2 tsp ground turmeric
1 /2 tsp garlic powder
1 tsp dried oregano
2 Tbsp wholemeal plain flour
Freshly ground black pepper
60g egg
4 large (700g) skinless chickenthigh fillets, halved, trimmed
of all fat
400g Spud Lite potatoes, peeled,
cut into thin chips
2 Tbsp Sriracha (hot chilli sauce),
to serveSlaw
1 small red onion, very thinly sliced
1 /4 red cabbage, shredded
2 carrots, shredded or coarsely
grated
2 Tbsp 97% fat-free mayonnaise
1 Tbsp white wine vinegar
Freshly ground black pepper1 Preheat oven to 180°C (fan-
forced). Line two baking trays
with baking paper. Place a
wire rack over one of the
lined trays. Combine the
breadcrumbs, paprika,
turmeric, garlic powder
and oregano in a shallow
bowl. Put the flour in a
shallow bowl and season
with pepper. Whisk the egg
in a seperate shallow bowl.
2 Dust chicken in the flour.
Then dip it into the egg,
followed by spiced crumb.
Place on wire rack. Place chips
in a single layer on other lined
tray. Spray with cooking spray.
Bake for 35-40 minutes, turning
chips once or twice, until chicken
is crisp and cooked through and
chips are golden and tender.
3 Meanwhile, to make the slaw,
toss all of the ingredients in a
bowl. Cover and put in fridge
until ready to serve.
4 Serve the chicken with the
slaw, fries and Sriracha. ■diabetic living NOVEMBER/DECEMBER 2019 85cover recipe