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Oat-Crusted Chicken

Oat-Crusted Chicken

Published on

11 Sep 2022

Published by

Singapore Heart Foundation


Recipe is contributed by Ms Ang Yi Pin, former Nutrition Intern at the Singapore Heart Foundation

 

Serves: 1

 

Time: 1 hour 15 minutes

 

Ingredients

 

Oat-Crusted Chicken

 

  • Skinless chicken breast, 90g
  • Egg, ½
  • MARIGOLD HL Milk with Plant Sterols, 15g (1 tbsp)
  • Rolled oats, 15g (1 tbsp)
  • Dried Italian herbs, 2.5g (½ tsp)
  • Black pepper, 1g (⅛ tsp)

 

Millet

 

  • Hulled millet, 100g
  • Water, 200g

 

Lettuce Bowl

 

  • Iceberg lettuce, 2 pcs (Trimmed to obtain a bowl structure)
  • Tomatoes, diced, 100g
  • Frozen corn, 100g
  • Lime, juiced, 1
  • Shallots, diced, 10g
  • Olive oil, 5g (1 tsp)

 

Ranch Sauce (optional)

 

  • Greek yoghurt, 50g
  • MARIGOLD HL Milk with Plant Sterols, 2.5g (½ tsp)
  • Apple cider vinegar, 2.5g (½ tsp)
  • Garlic powder, 2.5g (½ tsp)
  • Onion powder, 2.5g (½ tsp)
  • Dried parsley, 2.5g (½ tsp)

 

Apple, 1

 

Method

 

Oat-Crusted Chicken

 

  • Preheat air fryer to 180°C.
  • In a bowl, crack an egg and add milk. Mix well.
  • On a plate, mix oats, dried Italian herbs, and black pepper evenly.
  • Place the chicken breast in the egg and milk mixture. Ensure all sides of the chicken breast are coated with the batter evenly.
  • Roll the battered chicken breast into the dry mixture and ensure all sides are coated evenly.
  • Repeat steps 4 and 5.
  • Place the battered chicken breast into the air fryer for 15 minutes. Flip over and continue to air fry for another 15 minutes.

 

Millet

 

  • Rinse the hulled millet under running water.
  • In a microwave-safe bowl, add in the hulled millet and water. Cover with a lid, and place the bowl in the microwave to cook on high heat for 20 minutes or more, until all water has been absorbed.
  • Set to cool for 5 minutes before serving.

 

Lettuce Bowl

 

  • To make the salsa, mix the diced tomato, cooked corns and shallots with lime juice.
  • Using the lettuce pieces as a “bowl”, add in the salsa.

 

Ranch Sauce (Optional)

 

  • Mix all ingredients together.

 

Plating

 

  • Serve the oat-crusted chicken, millet, 2 lettuce bowl and an apple to form your Heart Smart Eating Portion.
  • Drizzle some ranch sauce over the chicken. (optional)

 

 

Source: Singapore Heart Foundation. Reproduced with permission.

 


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