Name: Southern-style chicken strips and corn salsa
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Yield: 2
Ingredients: 1 tsp paprika; 1 tsp mustard powder; ½ tsp ground coriander; ½ tsp garlic granules; ½ tsp ground cumin; 30g (1oz) cornflakes; 2 tbsp plain flour; 1 medium egg; 1 tsp rapeseed oil; 240g (8½oz) mini chicken breast fillets; For the salsa:; 50g (2oz) tinned or frozen sweetcorn; 1 medium tomato finely chopped; 1 spring onion trimmed and thinly sliced; 2 tbsp fresh coriander chopped; Finely grated zest of 1 lime; 1–2 tbsp fresh lime juice (to your liking)

Meal type: Main meal

Serves: 2

Preparation time: 25 minutes

Cooking time: 15 minutes

Mix together the paprika, mustard powder, coriander, garlic granules and cumin. Crush the cornflakes – the easiest way to do this is to pop them into a bag and crush them with a rolling pin until quite fine but not dust: make sure you have a little texture. Add the spice mix into the bag and shake well.
Cut the mini chicken fillets in half vertically into thin strips. Toss them in the flour.
Preheat the oven to 200˚C/180˚C fan/gas mark 6. Beat the egg and oil together in a small bowl, then dip each chicken strip in the egg mixture and put them into the bag of crushed cornflakes and spices. Shake the bag well to coat the chicken, then place the strips onto a non-stick baking tray and bake for
15 minutes. (If you want to freeze for future use, freeze once the cooked chicken is cool. Defrost overnight in the fridge and reheat in the oven for 15 minutes at 200˚C/180˚C fan/gas mark 6.)
While the chicken is cooking, prepare the salsa. In a bowl, toss together the sweetcorn, tomato, spring onion, coriander, lime zest and juice.
Serve the crispy chicken strips with the salsa as a light lunch or, to make it more substantial, serve with a small jacket potato or some cooked wholegrain rice and a side salad.

Energy 1538kJ 365kcal 18%

Carbs 33.8g -

Fibre 3.6g 12%

Fat 8g Medium 11%

Saturates 1.7g Low 9%

Sugar 4.6g Low 5%

Salt 0.42g Low 7%

% = an adult's reference intake

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Ingredients

1 tsp paprika

1 tsp mustard powder

½ tsp ground coriander

½ tsp garlic granules

½ tsp ground cumin

30g (1oz) cornflakes

2 tbsp plain flour

1 medium egg

1 tsp rapeseed oil

240g (8½oz) mini chicken breast fillets

For the salsa:

50g (2oz) tinned or frozen sweetcorn

1 medium tomato, finely chopped

1 spring onion, trimmed and thinly sliced

2 tbsp fresh coriander, chopped

Finely grated zest of 1 lime

1–2 tbsp fresh lime juice (to your liking)

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