Louisiana Crusted Chicken

Ingredients

4 x100g skinless chicken breast schnitzels (uncrumbed)

200g packet of low salt plain corn chips

1 tablespoon of mild paprika

1 tablespoon of cornflour

2 tablespoons Cajun spice mix (or to taste)

2 egg whites, beaten

1 quantity of pineapple salsa (recipe below)

Method

Place corn chips and paprika in a food processor & using the pulse, process to make a coarse meal. Alternatively, place them in a double plastic bag and crush using a rolling pin. Transfer to a shallow dish and set aside.

Place cornflour and Cajun spice mix in a plastic bag, set aside. Place egg whites in a shallow dish and set aside.

If you haven’t been able to buy chicken schnitzels, then using a meat mallet, pound chicken breast between two sheets of cling wrap until 2mm thick, about the thickness of a schnitzel.

Place chicken in bag with cornflour mixture and shake to coat. Shake off extra mixture. Dip in egg whites. Press in corn chip crumbs and make a firm crust. Place chicken on a plate lined with plastic food wrap.

Refrigerate for 10-15 minutes or until ready to cook, this firms the crust and helps it stay on during cooking. While this is setting, prepare the salsa and salad.

Heat a non-stick pan or grill to medium-high. Add chicken and cook for 4-5 minutes each side, or until brown and cooked through.  Serve with salsa and fresh green salad.

Substitute Chicken with fish, veal and pork.

Suitable for all meals

Serves 4

Per Serving 1039kj/247 cals, 24g protein, 9g fat, 12g carbohydrates, 1g fibre.

Pineapple Salsa

Ingredients

2 tomatoes, diced

½ a medium cucumber, diced

¼ cup fresh pineapple, diced

2 spring onions, sliced

1 tablespoon chopped fresh coriander

2 tablespoons lime juice

Method

Place all ingredients in a bowl and toss to combine. Store in the refrigerator until ready to use.

Hint this salsa is great with grilled salmon, chicken or tossed through barbequed prawns.

Per Serving 96kj, 23 cals, 2g protein, 2g carbohydrates, 0g fat, 1.3g fibre.