Wednesday, 21 November 2012

Fruity Oats Chicken

Fruity Oats Chicken

If you can afford it, then I would suggest getting chicken fillets from your local butcher for this recipe. They will generally be plumper and definitely fresher. I think that, if you have a good local butcher, it should be used more often. For certain things it may be a little more expensive but normally the quality will be better plus a butcher is there to advise you on different cuts of meat and to do some of the work for you if you are a little unsure how to prepare a particular cut of meat. It really is sad to see a lot of local butchers having to close down because of the big dawgs (supermarket chains) and our own want for convenience.

  Chicken fillets when roasted in the oven, the flesh can go quite leathery and can dry out quite easily, this is why they are normally wrapped in parma ham or bacon, or they are coated in breadcrumbs, this protective layer will help prevent the breast getting dry in the cooking time. While this is a good thing, those 3 options can be quite fatty so this is my alternative... a healthier approach to succulent chicken fillets with a flavoursome kick. Serve with some steamed or roasted vegetables.
Calories 500
250 per portion
Serves 2:
15g porridge oats
A sprig of rosemary-leaves chopped
Grated zest of 1 orange
60ml of natural fat free yogurt
1 teaspoon of wholegrain mustard
1 egg-beaten
30g plain flour
Sea salt and black pepper
2 large chicken fillets
2 teaspoons of cranberry sauce


  • Preheat your oven to 180c.
  • In a medium bowl combine the oats, rosemary and orange zest. In another medium bowl beat together the yogurt, mustard and egg. On a small plate place the flour and season with salt and pepper, set aside.
  • Place the chicken breasts on a chopping board and make a deep incision through the side of each breast, being careful not to cut the whole way through, so you make deep pockets. Delicately push a full teaspoon of cranberry sauce into each of these pockets and evenly distribute it. You can use a cocktail stick to 'stitch' the opening if you like-just remember to remove it after cooking!
  • Now carefully roll a stuffed chicken fillet in the seasoned flour, then into the yogurt mixture making sure that the coating has stuck to the flour. Then finally roll it into the oats ensuring a good even coating of the oats mixture. 
  • Lightly oil an oven tray and place the fillets on it, give them a very light drizzle of olive oil and bake for 35 mins.

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