Parmesan & Oat Crusted Chicken

Baked chicken in a Parmesan and oat crust with low-carb grilled asparagus, watercress salad, and mustard dressing.


  • 4 skinless chicken breast fillets
  • 200g of asparagus tips
  • 75g of watercress
  • 80g of Parmesan cheese, grated
  • 1 free range medium egg, beaten
  • 60g of porridge oats
  • 90ml of olive oil (6 tbsp)
  • 2 tbsp plain white flour
  • 1 tsp English mustard
  • 1/4 tsp white caster sugar
  • 2 cloves of garlic, finely chopped
  • 2 tsp white wine vinegar
  • 2 tsp dried rosemary
  • Serves: 4
  • Course: Main Course
  • Preparation time: 10 mins
  • Cooking time: 35 mins
  • Oven temp: 200c
  • Price per person: £3.28
  • Store cupboard: Typical
  • Calories per serving: 682
  • 5-a-day per serving: 0.9
  • Print Recipe
Parmesan & Oat Crusted Chicken photo

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  1. Preheat the oven. To make the mustard dressing, mix the white wine vinegar, mustard, garlic, sugar and 4 tbsp olive oil in a bowl. Season with salt and pepper and set aside.
  2. Grate 40g of the Parmesan and mix with the rolled oats, rosemary and a pinch of salt and pepper.
  3. Use a sharp knife or vegetable peeler to shave the remaining 40g Parmesan and set aside to serve with the salad.
  4. Dust the chicken with the flour and shake off any excess. Dip the chicken in the egg white until thoroughly coated and then coat in the oat mixture. Bake in the oven for 20-25 minutes, or until cooked through.
  5. 10 minutes before the end of the baking time, preheat the grill, brush 2 tbsp olive oil over the asparagus and grill for 6-8 minutes, or until tender.
  6. To serve, divide the chicken and asparagus between two plates and drizzle half the dressing over the asparagus. Toss the remaining dressing with the watercress and Parmesan shavings and serve on the side.

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