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JCN Fried Chicken with fries & coleslaw

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INGREDIENTS

  • 240g chicken tenderloins
  • 2T olive oil
  • 40g panko breadcrumbs, seasoned with salt and pepper
  • 200g oven fries

 

Dry mix:

  • 40g flour, seasoned with salt and pepper
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp paprika

 

Wet mix:

  • 1 egg
  • 60mL natural yoghurt

 

Coleslaw:

  • Shredded red and white cabbage
  • 1 grated carrot
  • 1T dijon mustard
  • 60mL anchor plain protein plus yoghurt
  • 2 tsp sweet chilli sauce
  • Salt and pepper to taste

 

DIRECTIONS

Preheat the oven and baking tray to 180°C. Prepare the batter by combining all the dry mix ingredients in one bowl, and the same for the wet mix ingredients in a separate bowl. Rub the chicken tenderloins in the flour/dry mixture, dip into the egg/wet mixture, and then the panko breadcrumbs. Set aside and chill in the fridge for an hour.

Add fries in a single later to the hot baking tray and bake for 10 – 15 minutes each side until you reach the desired crispness.

Heat a non-stick pan over medium-high heat and add oiI. Add the chicken to the pan and fry each side until golden and juices run clear. You may need to do this in batches to avoid overcrowding the pan.

Combine coleslaw ingredients and serve with fried chicken and crispy chips.

 

Serves 2

Per serve – 652 calories, carbs 60g, protein 44g, fat 26g