Ingredients

  • chicken thighs or breasts for 4 people
  • ½ cup plain flour
  • 2 egg whites, lightly beaten
  • 2/3 cup of polenta
  • ½ teaspoon garlic salt
  • cooking oil spray
  • fresh herbs and lemon wedges to garnish

Tabouli

  • 1 cup water
  • ½ cup burghul (cracked wheat)
  • 2 cups firmly packed Italian parsley leaves
  • 2 medium tomatoes, seeded finely chopped
  • ¼ cup firmly packed fresh mint leaves, finely chopped
  • 2 tablespoons lemon juice
  • 2 spring onions, thinly sliced
  • 300g chickpeas, drained

Method
Cut chicken thighs lengthways, breasts on diagonal into large pieces. Toss chicken in flour, shake away excess flour. Dip chicken in egg whites then coat in combined polenta and salt. Place chicken in a single layer on an oven tray. Cover, refrigerate 15 minutes.

Tabouli: In a small bowl, combine water and burghul; stand for 30 minutes. Drain, squeeze burghul with hands to remove excess water. Combine burghul in a large bowl with remaining ingredients, mix well.

Spray chicken with cooking oil. Cook in 200oC oven for about 15 minutes, or until chicken is cooked through. Serve chicken with tabouli with fresh herbs and lemon wedges.

Barbara Northwood

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