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Breaded chicken with stir-fried cabbage and sprouts

Name: Breaded chicken with stir-fried cabbage and sprouts
Yield: Serves 4
Cuisine: British recipes
Ingredients: 50g plain flour; 100g fresh white breadcrumbs; 1 lemon; Handful fresh flatleaf parsley; 1 large free-range egg; 4 free-range chicken breasts; 3 tbsp olive oil; 200g red cabbage; 250g brussels sprouts; 1 tbsp wholegrain mustard

Published: 31 Dec 14
Updated: 18 Mar 24

This speedy 30-minute chicken recipe is served with stir-fried cabbage and sprouts.

Easy
December 2014

Test kitchen approved

Serves 4
Hands-on time 30 min

This speedy 30-minute chicken recipe is served with stir-fried cabbage and sprouts.

Nutrition: per serving

Calories: 434kcals
Fat: 13.9g (2.4g saturated)
Protein: 45.5g
Carbohydrates: 32.4g (4.7g sugars)
Fibre: 7g
Salt: 1g

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Ingredients

50g plain flour
100g fresh white breadcrumbs
1 lemon
Handful fresh flatleaf parsley
1 large free-range egg
4 free-range chicken breasts
3 tbsp olive oil
200g red cabbage
250g brussels sprouts
1 tbsp wholegrain mustard

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Method

Put the flour in a bowl and season. Put the breadcrumbs in a separate bowl and grate in the zest of the lemon. Finely chop the parsley, then add half to the breadcrumbs. Beat the egg in a third bowl.
Flatten the chicken breasts by bashing them with a rolling pin between 2 sheets of cling film until they’re about 2cm thick. Coat the flattened chicken in the flour, then the egg, then the breadcrumbs.
Heat 2 tbsp oil in a large pan and, when hot, fry the coated chicken for 6-8 minutes on each side until golden and cooked. Transfer to a warmed plate and cover with foil.

Finely slice the cabbage and sprouts to shred. Heat the remaining 1 tbsp oil in a pan, then stir-fry the vegetables for 5 minutes. Squeeze in the juice of the lemon, then stir through the mustard. Serve the veg with the chicken.