Gremolata Chicken with Baked Basil and Tomato Chutney - UK-Muscle Body Building Community

shorty · 13-03-2007, 02:59 PM

hey found this on quakers website sounds really nice - im gonna try it this week!

Strips of chicken dipped in oats lemon and garlic, pan fried in olive oil, served on avocado and rocket salad finished with a drizzling of the baked tomato and basil chutney. You will need

4 small skinless, boneless chicken breasts
2 egg whites, lightly beaten
85g (3oz) Quaker Oats
Grated zest 1 lemon
2 cloves of garlic chopped
2 tablespoons chopped parsley
2 tablespoon olive oil
15g (1/2 oz) butter
1 large ripe avocado, stoned and peeled
1 bag wild rocket
A few handfuls baby spinach leaves
1 tablespoon extra virgin olive oil
Squeeze of lemon
Salt and freshly ground black pepper

For the Baked Basil and Tomato Chutney

675g (1 1/2lb) baby plum or cherry tomatoes
4 tbsp olive oil
4 tbsp balsamic vinegar
3 tbsp demerara sugar
2 dried, whole chillies
1 bunch fresh basil, torn

Preparation

First, prepare the chutney

Preheat the oven to 220C, 425F, Gas Mark 7.
Place the tomatoes in a shallow oven-proof dish and spoon over the olive oil and vinegar. Scatter over the sugar and chillies and season well.
Bake the tomatoes in the oven for 20-25 minutes or until slightly charred and split, but still whole. Scatter over the basil. Serve warm or cold.

While the tomatoes bake, create the Gremolata Chicken

Pre heat oven to gas mark 6 (200C). Cut each chicken breast into 3 long thick strips. Place the oats on a plate and toss in the lemon rind, garlic and parsley, set to one side. Dip the chicken strips in the egg white then coat each with the gremolata oats.
Heat a large non stick frying add the oil and a nut of butter, lay in the chicken strips and fry over a moderate heat for 2-3 minutes until lightly golden. Transfer the chicken strips onto a baking tray, place in the oven for a further 5-6 minutes, or until golden and cooked.
Meanwhile, slice the avocado combine with the rocket and spinach and toss with the olive oil and lemon, season and pile onto 4 large plates.
Spoon the hot oaty chicken over the dressed salad leaves, and serve at once with the baked tomato and basil chutney .

Nutritional Information

Gremolata Chicken Per 100g serving:

Energy 143 kcal / 600 kJ
Proteins 13.2g
Carbohydrates 4.9g
of which sugar 0.3g
Fat 7.9g
of which saturated 2.0g
Fibre 1.6g
Sodium 0.1g

Basil and Tomato Chutney Per 100g serving:

Energy 85 kcal /356 kJ
Proteins 0.8g
Carbohydrates 11.9g
of which sugar 11.8g
Fat 3.7g
of which saturated 0.6g
Fibre 0.9g
Sodium 0.0g

enjoy!!!

powerU · 13-03-2007, 03:45 PM

even easier...

1 chicken fillet, roll in smashed up oats/almonds/chilli powder
- 20 mins in the oven.

13-03-2007, 02:59 PM	#1 (permalink)
shorty is quietly reading... Join Date: Mar 2007 Location: Oldham, NW Posts: 1,579	Gremolata Chicken with Baked Basil and Tomato Chutney hey found this on quakers website sounds really nice - im gonna try it this week! Strips of chicken dipped in oats lemon and garlic, pan fried in olive oil, served on avocado and rocket salad finished with a drizzling of the baked tomato and basil chutney. You will need 4 small skinless, boneless chicken breasts 2 egg whites, lightly beaten 85g (3oz) Quaker Oats Grated zest 1 lemon 2 cloves of garlic chopped 2 tablespoons chopped parsley 2 tablespoon olive oil 15g (1/2 oz) butter 1 large ripe avocado, stoned and peeled 1 bag wild rocket A few handfuls baby spinach leaves 1 tablespoon extra virgin olive oil Squeeze of lemon Salt and freshly ground black pepper For the Baked Basil and Tomato Chutney 675g (1 1/2lb) baby plum or cherry tomatoes 4 tbsp olive oil 4 tbsp balsamic vinegar 3 tbsp demerara sugar 2 dried, whole chillies 1 bunch fresh basil, torn Preparation First, prepare the chutney Preheat the oven to 220C, 425F, Gas Mark 7. Place the tomatoes in a shallow oven-proof dish and spoon over the olive oil and vinegar. Scatter over the sugar and chillies and season well. Bake the tomatoes in the oven for 20-25 minutes or until slightly charred and split, but still whole. Scatter over the basil. Serve warm or cold. While the tomatoes bake, create the Gremolata Chicken Pre heat oven to gas mark 6 (200C). Cut each chicken breast into 3 long thick strips. Place the oats on a plate and toss in the lemon rind, garlic and parsley, set to one side. Dip the chicken strips in the egg white then coat each with the gremolata oats. Heat a large non stick frying add the oil and a nut of butter, lay in the chicken strips and fry over a moderate heat for 2-3 minutes until lightly golden. Transfer the chicken strips onto a baking tray, place in the oven for a further 5-6 minutes, or until golden and cooked. Meanwhile, slice the avocado combine with the rocket and spinach and toss with the olive oil and lemon, season and pile onto 4 large plates. Spoon the hot oaty chicken over the dressed salad leaves, and serve at once with the baked tomato and basil chutney . Nutritional Information Gremolata Chicken Per 100g serving: Energy 143 kcal / 600 kJ Proteins 13.2g Carbohydrates 4.9g of which sugar 0.3g Fat 7.9g of which saturated 2.0g Fibre 1.6g Sodium 0.1g Basil and Tomato Chutney Per 100g serving: Energy 85 kcal /356 kJ Proteins 0.8g Carbohydrates 11.9g of which sugar 11.8g Fat 3.7g of which saturated 0.6g Fibre 0.9g Sodium 0.0g enjoy!!!

13-03-2007, 03:45 PM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	Re: Gremolata Chicken with Baked Basil and Tomato Chutney even easier... 1 chicken fillet, roll in smashed up oats/almonds/chilli powder - 20 mins in the oven.