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Chicken fingers with steamed broccoli

topcook.tomathouse.com

Ingredients:

  • 3 skinless, boneless chicken breasts (0.7-0.8 kg), cut into 2.5 cm wide strips.
  • 2 large eggs
  • 1 tbsp Dijon mustard
  • 2 tsp curry powder
  • 1 tsp ground cumin
  • 2 cups panko (Japanese breadcrumbs)
  • 1 head of broccoli, separated into florets
  • 3/4 cup ketchup
  • Juice of 1 lime

Preparation:

  1. Preheat oven to 200°C. Place a rack on a baking sheet and spray it with cooking spray.
  2. In a shallow bowl, beat eggs, mustard, 1 tsp. curry powder, cumin and 1 tsp. salt. In another bowl, mix the breadcrumbs with 0.5 tsp. curry powder.
  3. Dip the chicken strips into the egg mixture, letting any excess drip back into the bowl, then dredge the chicken in breadcrumbsPlace the chicken fingers on the grill and spray with cooking spray. Bake until golden brown and cooked through, about 20 minutes.
  4. Meanwhile, bring 2 cm of water to a boil in a large saucepan fitted with a steamer basket. Add the broccoli, cover, and cook until slightly tender but still crisp, about 10 minutes.
  5. In a small bowl, combine ketchup, lime juice and the remaining 1/2 teaspoon curry powder.
  6. Serve chicken fingers with curry ketchup and broccoli.
Nutritional value per serving: Calories 330, Total Fat 5g, Saturated Fat 1g, Protein 37g, Carbohydrates 34g, Fiber 3g, Cholesterol 155mg, Sodium 1190mg, Sugars -g.

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