Chicken nuggets or crumbed chicken is a firm favourite, but unfortunately often unhealthy as it is deep-fried. These chicken strips are coated in polenta or mealie meal which adds an extra crunch and are fried in a small amount of oil.
Ingredients
250 ml uncooked polenta or mealie meal
45 ml dried mixed herbs
½ tsp salt
Black pepper to taste
4 chicken breast fillets, cut into thin strips
250 ml buttermilk
45 ml sunflower or olive oil for frying
Method
1. Mix polenta or mealie meal, dried herbs and salt in a large, shallow dish and season to taste with pepper.
2. Dip a few chicken strips, one at a time, into the buttermilk and roll in the polenta mixture, coating each strip. (work with two forks to prevent your hands from getting too messy.)
3. Heat the 45 ml oil in a large frying pan over medium heat. Fry chicken strips in batches until just golden brown on both sides and cooked. The thin strips fry quickly, so don’t overcook them as the chicken will become dry. Repeat with the rest of the chicken and oil.
4. Serve hot or at room temperature with lemon wedges and a sauce of your choice, such as a sweet chilli sauce. Enjoy the chicken strips with a salad, fresh fruit or left-over veggies like butternut.
Tips
1. Forgo the buttermilk and lightly brush each chicken strip with a little extra oil and then coat and fry as above.
2. Try this recipe with any firm line fish.
3. For a delicious sauce to serve with your chicken strips, season mayonnaise or plain low-fat yoghurt with a little lemon juice.
Crunchy lentil salad
250 ml uncooked brown lentils
½ tsp salt
10 ml dried origanum
30 ml sunflower or olive oil
15 ml red wine vinegar
½ tsp sugar
black pepper to taste
45 ml fresh chopped parsley
3 medium carrots, coarsely grated
2 tomatoes, halved and sliced
3 large spinach leaves, shredded
Method
1. Place lentils, half of the salt and half of the origanum with 3 cups (750 ml) of water in a pot. Bring to a boil over medium heat. Reduce the heat and simmer for 20 – 30 minutes or until just cooked.
2. Drain lentils, rinse with cold water and drain well.
3. Make the salad dressing. Mix remaining salt and origanum with oil, vinegar, sugar, and season with pepper.
4. Add the rest of the ingredients to the cold lentils and mix well. Add the dressing just before serving. Pack with some extra fruit for a filling meal.
Tips
1. This salad will also be perfect for a side dish at a braai.
2. Avocado will be great in this salad. When in season, cut in cubes and add at the end.
– cookingfromtheheart.co.za
