Name: CRUMBED CHICKEN TENDERS
Cook time: 55 min
Ingredients: 1 1/4 cups panko breadcrumbs ((125g)); Cooking oil spray; 1 egg; 2 Tbsp aioli; 1 Tbsp Dijon mustard; 2 Tbsp plain flour; 1 tsp garlic powder; 1/2 tsp salt; 1/4 tsp black pepper; 500 g chicken tenderloins ((1lb 2oz)); 600 g orange kumara ((1lb 5oz)); 1 tsp olive oil; 200 g bacon ((8.8oz)); 50 g cheddar cheese ((1.8oz)); 1 capsicum (any colour); 1/2 telegraph cucumber; 2 tomatoes; 1 avocado; 120 g baby spinach ((4.2oz)); 1/2 cup plain, unsweetened yoghurt ((125ml)); 2 Tbsp aioli; 1/2 Tbsp apple cider vinegar; 1 Tbsp cold water; 1 tsp Dijon mustard

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Crunchy crumbed chicken tenders served on a salad packed with tasty ingredients. This is a really yummy dinner that still has decent nutritional value.

The best part about this meal is that no mouthful is boring! We like to have it as a lighter alternative to burgers – it always goes down a treat. You could fancy it up with some slices of camembert instead of cheddar cheese.

The inspiration for the crumbed chicken comes from this delicious recipe over at RecipeTin Eats.

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CRUMBED CHICKEN TENDERS

Keyword: CHICKEN, MAIN MEALS

Difficulty: Easy

Ready In: 55 minutes

Serves: 4

Crunchy crumbed chicken tenders served on a salad packed with tasty ingredients. This is a really yummy meal that still has decent nutritional value.

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Ingredients

CHICKEN

1 1/4 cups panko breadcrumbs (125g)
Cooking oil spray
1 egg
2 Tbsp aioli
1 Tbsp Dijon mustard
2 Tbsp plain flour
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
500 g chicken tenderloins (1lb 2oz)

SALAD

600 g orange kumara (1lb 5oz)
1 tsp olive oil
200 g bacon (8.8oz)
50 g cheddar cheese (1.8oz)
1 capsicum (any colour)
1/2 telegraph cucumber
2 tomatoes
1 avocado
120 g baby spinach (4.2oz)

DRESSING

1/2 cup plain, unsweetened yoghurt (125ml)
2 Tbsp aioli
1/2 Tbsp apple cider vinegar
1 Tbsp cold water
1 tsp Dijon mustard

Instructions

PREP BREADCRUMBS
Preheat oven to 190ºC (375ºF) fan bake. Line two oven trays with baking paper. Place breadcrumbs in an even layer on one tray and spray with cooking oil spray. Bake for 3 minutes, stir, then bake for a further 3 minutes, until golden brown. Transfer to a shallow bowl (leave baking paper on tray for cooking chicken).
COOK KUMARA
Peel and dice kumara into 2-3cm pieces. Place on second baking tray. Drizzle with olive oil and season with salt and pepper. Bake for 35 minutes, until browned around the edges.
CRUMB CHICKEN
Whisk together egg, aioli, mustard, flour, garlic powder, salt and pepper. Dip chicken into mixture, then into the bowl of breadcrumbs and coat all over. Repeat with remaining chicken. Spray with a little cooking oil spray, then bake (above the kumara) for 20 minutes, until golden brown and cooked through.
MAKE SALAD
While chicken and kumara are cooking, prepare salad. Dice bacon. When chicken and kumara have 10 minutes left to cook, sprinkle bacon in the gaps on the trays and cook for remaining 10 minutes.
Dice cheese into small cubes. Dice capsicum, thinly slice cucumber, cut tomato into wedges and slice avocado. Divide these ingredients and spinach between individual serving bowls.
PREPARE DRESSING
Whisk together yoghurt, aioli, vinegar, water and mustard. Season with a little salt and pepper.
SERVE
Place kumara and bacon on top of salads, followed by a generous drizzle of dressing and, lastly, the crumbed chicken tenders.

Recipe Notes

WINE MATCH: A dry Rosé.
GLUTEN-FREE OPTION: Use gluten-free panko breadcrumbs and gluten-free plain flour. Ensure bacon is gluten-free.
INGREDIENT SWAPS: This recipe would work nicely with white fish too (cooking time will be a bit less -try 15 minutes).
BULK IT UP: Add some garlic bread on the side. Wholemeal garlic pita pockets sliced into wedges are a good option.
STORING AND REHEATING: Keep salad and dressing separate to warm ingredients. Chicken, kumara and bacon would be best reheated in the oven or a frying pan.