Dinner Recipes

Crumb Chicken And Goat’s Cheese Veg Recipe

2nd November 2017

By Dr Joanna McMillan | Published on November 2, 2017


Reinvigorate the humdrum chicken breast using this protein rich recipe that’ll get you lean and keep you that way.

Rather than using a unhealthy breadcrumb mix, this recipe uses a blend of nuts, seeds, garlic, lemon zest, spices, tarragon and Parmesan, giving you a tasty serving of healthy fats.

 

You’ll need

2 rosemary sprigs

1 garlic clove

Grated zest of ½ a lemon

2 tsp ground coriander

1 tsp ground cumin

1 tbsp tarragon, chopped

200g broccoli

140g frozen peas

2 handfuls mint, chopped

6 basil leaves, shredded

Freshly ground black pepper

2 tbsp Parmesan cheese

2x 200g chicken breasts

40g goat’s cheese

400g small potatoes

1 tbsp olive oil

40g raw macadamia nuts

30g raw almonds

2 tbsp sunflower seeds

2 tbsp sesame seeds

1 tsp chia seeds

 

– RELATED: 10 Minute Meal: Lime And Coconut Chicken –

 

Method

Step 1: Preheat an oven to 180C and line a baking tray with baking paper. Place the spuds on it and roast for 30 minutes. Potato skin is rich in fiber that will keep you satiated and improve your blood pressure.

Step 2: Add the following to a blender or Vitamix: nuts, seeds, garlic, lemon zest, spices, tarragon and Parmesan until the mix resembles crumbs. Don’t worry about the fat content of this dish as it’s all from healthy seeds and nuts.

Step 3: Cut the chicken breasts horizontally, cover with the crumb mixture and place on a baking tray in the oven for 10-15 minutes. This recipe is low in saturated fats but is loaded with healthy fats.

Step 4: Steam the broccoli and peas for 2-3 minutes then mash with a fork. Mix in the mint and basil. This dramatically increases the fiber content of this meal, increasing your ability to feel fuller for longer.

Step 5: Crumble the goat’s cheese through the peas and broccoli mix and stir. Finally, season with black pepper and salt for a meal so delicious it’ll become one of your once a week recipes. The cheese is easier to digest than cow’s cheese while having fewer calories and more vitamins and minerals.