Chef's Diaries: Post Match Lunch for the Squad

July 27, 2017

We all know how it is after a big workout or rugby match, fuel is required in order to recover properly - of course it's even better if the team hangs around afterwards to eat together. This dish is perfect after exercise and contains brilliant nutritional value to aid recovery. And if you don't care about any if that, it tastes great to, with a beer being the perfect accompaniment. 

Ingredients

For The Chicken

  • 7g Parsley Leaves (finely chopped)
  • 1 Lemon
  • 4  Chicken Breasts
  • 2 Medium Eggs
  • Olive Oil

For the Coleslaw

  • 75g Fat-Free Greek-style Natural Yogurt
  • 35g Mayonnaise
  • ½ tbsp Dijon mustard
  • 150g Red Cabbage (finely shredded)
  • 1 Carrot, Peeled and Shredded
  • 3 Spring onions (thinly sliced)
  • 1 Red Apple (thinly shredded)

Protein: 20g  - Calories 514 – Fat 16.3g

Method:

Add the breadcrumbs in a bowl and stir in the parsley. Season and set aside.

Place one chicken breast in a resalable plastic bag or cling film. Using a rolling pin or something equally heavy and gently pound the chicken breast into an even thickness.

Beat the eggs, pouring into a shallow dish. Dip the chicken into the egg, letting any excess drip off. Transfer to the breadcrumbs and coat evenly, pressing lightly to ensure the breadcrumbs stick.

In a large frying pan, add the olive oil. Add the coated chicken breasts and fry for four minutes until golden brown on both sides, turning over a few times to prevent burning.

    1. While the chicken drains, combine the yogurt, mayonnaise, cabbage, carrot, spring onions and apple to a large bowl and add the dressing, tossing together. Et voila you have your coleslaw.

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