Pistachio chicken
The Americans love their fried chicken, but the unhealthy culprit here is the deep-fried breadcrumbs coating. Try this alternative coating of pistachio nuts, which are a good source of essential fatty acids. They are also extremely high in potassium (which helps counteract the negative effects of too much salt in the diet) and provide some iron and vitamin E. Vitamin E acts as an antioxidant, helping to keep blood healthy and reduce risk of heart disease.
Ingredients
Per portion: 180 kcal, 16g protein, 12g fat, 3g carbohydrate
8 chicken drumsticks, skin removed
100g packet of shelled pistachio nuts
Juice of 1 lemon
Handful of fresh coriander
Spray oil
Flour
1 tsp curry powder
1 egg
2 tbsp milk
Salt and freshly ground pepper
Method
Pre-heat the oven to 220°C or Gas Mark 7.
Sprinkle some flour on a plate, season and add the curry powder.
Place the nuts and coriander leaves in a food processor and blend until finely chopped. Transfer to a plate.
Beat the egg and milk together in a bowl.
Take each drumstick and dip it once in the seasoned flour, then into the egg mixture, and finally into the pistachio mixture.
Place on a baking tray, spray with the oil and bake on a high shelf for 15 minutes.
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