Italian garlic chicken with white bean & rosemary mash
- Silvana Franco
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Serves 4
Easy
Prep: 15 mins
Cook: 20 mins
A star rating of 4.5 out of 5.25 ratingsRate
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Try this easy take on a Milanese-inspired chicken schnitzel, served with a creamy cannellini bean mash and plenty of fresh lemon
This recipe has been adapted to fit our premium budget meal plan
High-fibre
Low calorie
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Our premium budget meal plan has been specially curated by our expert team to save you time and money in the kitchen. The recipes and shopping list included in this plan have been adjusted to add or remove certain ingredients, assisting you to be savvier in the kitchen and helping you cook smarter throughout the week.
Plan ahead
It’s much more economical to buy a 1kg pack of chicken and use it later in the week, or freeze the remainder.
Ingredients
Nutrition
Units:
MetricUS
-
1 egg
-
2 garlic cloves
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20g parmesan
-
2 tbsp milk
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4 chicken thigh fillets
-
2 tbsp plain flour
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light olive oil
for shallow-frying
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150g fresh white breadcrumbs
(frozen is fine)
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cooked green beans
to serve
For the mash
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1 tbsp olive oil
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2 rosemary sprigs
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2 x 400g cans cannellini beans
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1 lemon
cut into 6 wedges
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Nutrition: per serving
-
kcal423
low
-
fat12g
-
saturates3g
-
carbs44g
-
sugars3g
low
-
fibre9g
high
-
protein30g
high
-
salt1.22g
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Method
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step 1
Crack the egg into a bowl. Peel the garlic, then finely grate into the egg, then do the same with the parmesan using the same grater (this means you don’t lose any garlic to the back of the grater, and it’ll be easier to wash afterwards). Add the milk and a little salt and pepper, and whisk together.
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step 2
Open out the chicken thigh fillets, then cut each one in half. Bash them out slightly using a meat mallet or rolling pin until they are about 1cm thick (if they're already flat, you may not need to do this). Dust the chicken pieces in the flour, shaking off any excess.
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step 3
Heat a drizzle of oil in a large non-stick frying pan over a medium-high heat. Tip the breadcrumbs onto a shallow plate. Dip the floured chicken pieces into the beaten egg mixture using tongs, then the breadcrumbs, gently shaking to remove any excess crumbs. Fry for 5-8 mins on each side until crunchy, golden brown and cooked through.
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step 4
Meanwhile, make the mash. Heat the oil in a small saucepan over a high heat and fry the rosemary sprigs for 2-3 mins until crisp. Remove to a plate using clean tongs and set aside. Drain the beans (reserving the liquid from the can) and tip into the pan, then reduce the heat to low. Heat through gently until the beans are warm, then mash using a wooden spoon to form a coarse mash, adding a little of the reserved liquid until the texture is as smooth as you would like. Season and squeeze over 1-2 lemon wedges, to taste.
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step 5
Divide the mash and chicken between plates, then strip the crisp rosemary leaves from the stalks and crumble over the chicken. Serve with lemon wedges and green beans on the side.
Premium tip
Grana Padano is significantly cheaper than Parmigiano-Reggiano, and makes a great substitute. It is readily available from most supermarkets.
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A star rating of 4.5 out of 5.25 ratings
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