Cajun Crispy Chicken and Slaw
A delicious crispy cajun chicken served with a light, tasty slaw.
Ingredients
- 100g (3.5oz or 1/2 cup) mayonnaise
- 50g (1.8oz or 1/4 cup) Greek yoghurt
- 1 tbsp whole-grain mustard
- 1 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 200g (7oz or 1 cup) sweet corn
- 1/2 red onion thinly sliced
- 1 tsp cajun spice
- 4 chicken breasts, organic
- 50g (1.7oz or 1/2 cup) gluten-free bread crumbs
- 1 large egg, whisked
- 1 large pointed cabbage, thinly sliced
Instructions
- Combine the mayo, yoghurt, vinegar and syrup together to make the slaw dressing. Place the cabbage, onion and sweetcorn into a bowl and stir win with the dressing.
- Add the cajun spices into a bowl with the bread-crumbs. Coat the chicken breast with egg, then bread crumbs, and then in an oiled pan, fry on medium heat for about 4-5 minutes per side. Serve with the slaw.
Notes
This is a delicious and light meal that can be enjoyed as a family meal.
Approximate micronutrient info per serving:
Vitamins:
- B1 (Thiamine) – 0.3 / 1.1 mg — 26%
- B2 (Riboflavin) – 0.4 / 1.1 mg — 36%
- B3 (Niacin) – 18.5 / 14.0 mg — 132%
- B5 (Pantothenic Acid) – 1.8 / 5.0 mg — 37%
- B6 (Pyridoxine) – 0.9 / 1.3 mg — 73%
- B12 (Cobalamin) – 0.7 / 2.4 µg — 29%
- Folate – 68.8 / 400.0 µg — 17%
- Vitamin A – 80.6 / 700.0 µg — 12%
- Vitamin C – 8.1 / 75.0 mg — 11%
- Vitamin D – 29.6 / 600.0 IU — 5%
- Vitamin E – 1.1 / 15.0 mg — 7%
- Vitamin K – 20.3 / 90.0 µg — 23%
Minerals:
- Calcium – 87.7 / 1000.0 mg — 9%
- Copper – 0.1 / 0.9 mg — 15%
- Iron – 2.5 / 18.0 mg — 14%
- Magnesium – 56.9 / 320.0 mg — 18%
- Manganese – 0.4 / 1.8 mg — 22%
- Phosphorus – 373.0 / 700.0 mg — 53%
- Potassium – 522.6 / 2600.0 mg — 20%
- Selenium – 41.9 / 55.0 µg — 76%
- Sodium – 562.8 / 1500.0 mg — 38%
- Zinc – 2.3 / 8.0 mg — 29%
% RDA based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 375gAmount Per Serving: Calories: 520kcalTotal Fat: 21.9gNet Carbohydrates: 25gFiber: 4.5gProtein: 50.2g
