Fertility Meal Plan

Healthier Chicken Kiev

Serves: 2
Preparation Time: 15 minutes
Cooking Time: 25 minutes

When buying chicken, buy the best quality you can afford. Free range chickens have access to the outdoors where they can forage and usually have lower saturated fat and higher mineral levels than caged chicken. For a fish option, simply place 2 fillets of fish e.g. cod on a baking tray or oven-proof dish. Top each fillet with the cheese mixture and sprinkle with a little of the almond – breadcrumb mixture. Bake for 12 – 15 minutes or until fish is cooked through.

WHAT YOU WILL NEED
2 small free range or organic chicken breasts
1 - 2 tbsp. ricotta cheese (or use soft goat’s cheese)
1 garlic clove, crushed
1 tbsp. fresh parsley, finely chopped
1 egg, beaten in a bowl
½ cup ground almonds
½ cup wholegrain bread crumbs
Spray olive oil
Salt and pepper

HOW TO MAKE IT

  1. Preheat oven to 200oC and lightly oil a baking tray
  2. Make a slit in the side of each chicken breast to make a pocket. Be careful not to cut all the way through
  3. Mix together the cheese, garlic and parsley to form a paste and place ½ the mixture in each pocket. Secure the pocket with a tooth pick
  4. Mix together the ground almonds and breadcrumbs and season well
  5. Dip each fillet in the egg and then in the almond-breadcrumb mixture and place on baking tray
  6. Spray top of coated fillet lightly with olive oil and bake in over for 20 – 25 minutes until chicken is cooked through and filling is starting to leak out
  7. Serve with steamed vegetables or a large salad and new potatoes

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