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Food on the run
Chicken kiev with asparagus salad
  • Food for Fuel
    Asparagus - A source of folic acid Folic acid, a form of B vitamin, is needed by the body as it helps regenerate cells

     

  • Shopping List
    Serves 4 400g can of mixed beans in vinaigrette dressing 1-2 packs of asparagus 4 boneless chicken breast fillets 125g breadcrumbs 35g flour paprika 2 eggs 50g plain flour 2 tbsp of vegetable oil 2 garlic cloves parsley 100g butter lemon juice
  • Method
    1. First make the garlic butter by mixing the butter, parsley, crushed garlic and a little lemon juice altogether. Chill the butterin the fridge. 2.In each chicken breast use a knife to make a deep pocket inside the breast. 3. Push the butter into each breast and reseal the opening with your hands. 4. Mix the breadcrumbs with the parmesan in one dish and put the beaten eggs into another dish and put the paprika and flour in a third dish . 5. Dip each kiev in the flour, then the egg and finally the breadcrumbs. If ingredients allow it, repeat this process on each kiev to give a double coating. 6.Chill the kievs in the fridge until it is time to cook them. 7.Prepare the asparagus and serve the beans straight from the tin. 8.Heat the oven to 180 degrees Celsius. Fry the kievs in the oil for a few minutes on each side until golden. 9.Transfer the kievs to the oven and cook for 20 -25 minutes.
Calories 610, protein 33.6g, Carbohydrates 39.5g Sugar 5.6g, Fat 36.2g Saturated Fat 17.3g, Fibre 4.8g Salt 1.33g A food diary to help you monitor what you eat and do.
It's a good idea to prepare the kievs at least an hour in advance and chill until you cook them
Go to my food diary
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