Crispy Chicken with Herby Rice
Thick-sliced chicken with a shatteringly golden, Parmesan-flecked crust fanned over a fluffy mound of lemony green-flecked rice, glossy resting juices pooling beneath and a final shower of chives with a wedge of lemon on the side.
Ingredients
Serves 4- 4chicken breasts (about 600 g)
- 2large eggs, beaten
- 120 ggluten-free breadcrumbs
- Sea salt & black pepper
- 2 tbspgarlic-infused oil
- 40 glactose-free Parmesan, grated
- 600 mllow-FODMAP chicken stock
- 300 gbasmati rice, rinsed
- 100 gbaby spinach
- 1lemon, zest and juice
- 20 gfresh parsley, chopped
- 2 tbspsnipped chives
Method
- Heat the oven to 200°C fan. Rinse the basmati in a sieve under cold water until it runs clear; this washes off the surface starch so the grains stay separate, not gluey. Drain well.
- Tip the rice into a saucepan with the stock and a small pinch of salt. Bring to a gentle simmer, cover and cook for 12–15 minutes until the liquid is absorbed and the rice is tender. Off the heat, stir through the lemon zest and juice, parsley and chives, then fold in the spinach. Cover and keep warm while the chicken finishes.
- Lay the chicken breasts between two sheets of baking paper and bash with a rolling pin to an even 1½ cm thickness; even thickness means even cooking, so no dry edges by the time the middle is done. Pat them dry and season generously on both sides with salt and pepper before they go anywhere near the crumb.
- Mix the breadcrumbs and grated Parmesan on a plate with a pinch of salt and a good grind of pepper. Dip each breast into the beaten egg, let the excess drip off, then press firmly into the crumb mixture on both sides until thickly and evenly coated. Press, don't sprinkle; pressure is what makes the crust stay put in the pan.
- Heat half the garlic-infused oil in a large frying pan over medium-high heat. Fry two chicken breasts at a time so there is space around each piece.
- Fry the first two breasts for 3–4 minutes on each side until golden, then transfer to a baking tray. Add the remaining oil and brown the second pair in the same way.
- Put all four breasts on the tray and roast for 8–10 minutes, until the thickest part reaches 75°C for 30 seconds.
- Rest the chicken for 5 minutes. Taste the rice and adjust the salt and pepper if needed.
- Fluff the rice and divide between plates. Slice the chicken and lay it over the rice, spooning over any resting juices.
Per serving
- kcal
- 831
- protein
- 73g
- fibre
- 3.7g
- carbs
- 84.6g
- fat
- 20.9g
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