Crispy Chicken with Herby Rice

Ingredients

• 4 chicken breasts (about 600 g)
• 2 large eggs, beaten
• 120 g gluten-free breadcrumbs
• Sea salt & black pepper
• 2 tbsp garlic-infused oil
• 40 g lactose-free Parmesan, grated
• 600 ml low‑FODMAP chicken stock
• 300 g basmati rice, rinsed
• 100 g baby spinach
• 1 lemon, zest and juice
• 20 g fresh parsley, chopped
• 2 tbsp snipped chives
• Dressed green salad, to serve

Method

1. 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.
2. Tip the rice into a saucepan with the stock and a good pinch of salt. Bring to a gentle simmer, clamp the lid on tight and cook for 12–15 minutes until the liquid is absorbed and the grains are tender but distinct. Off the heat, stir through the lemon zest, the lemon juice, the parsley and chives, then fold in the spinach until just wilted by the residual heat. Lid back on, leave to steam while you cook the chicken.
3. Lay the chicken breasts between two sheets of baking paper and bash with a rolling pin to an even 1.5 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.
4. 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.
5. Heat the garlic-infused oil in a large ovenproof frying pan over a medium-high heat until it shimmers. The infused oil carries the garlic flavour without the solids, so there's nothing to burn — but keep the heat steady at medium-high; push it harder and the crumb scorches before the chicken cooks through. Lay the chicken in carefully, away from you, and don't crowd the pan — two breasts at a time if your pan's on the smaller side. Crowded chicken steams instead of crisping.
6. Fry for 3–4 minutes on each side until deeply golden and shatter-crisp — listen for a steady, confident sizzle and don't move the chicken too soon, or you'll tear the crust off.
7. Slide the pan straight into the oven and roast for a further 8–10 minutes, until the thickest part reads 75°C or the juices run clear when pierced.
8. Lift the chicken onto a board and rest for 5 minutes — the crust stays crisp and the meat finishes cooking in its own juices. Taste the rice now and adjust the seasoning — a final pinch of salt, more lemon juice if it needs lifting.
9. Fluff the rice with a fork. Slice the chicken on the diagonal to show off the golden crust, lay it over the rice, spoon over the resting juices, scatter with extra snipped chives and serve with lemon wedges for squeezing at the table.