High in protein but low in cost, at £1.33 per serving, these garlic and herb chicken parcels are wrapped up with flavour in their deliciously crunchy coating. 

 

YOU WILL NEED:

125g butter, softened

5 cloves garlic, crushed

1 tbsp dried parsley

Salt and Pepper, to season

6 skinless chicken breasts

4tbsp plain flour

200g breadcrumbs, from sliced loaf

½ tsp paprika

1 tbsp dried thyme

2 eggs, beaten

200ml vegetable oil, for frying

 

Serves 6

Prep Time 30 mins

Cooking Time 30 mins

 

Nutrition Per Serving

534 cals

38g protein

26g carbs (1.5g sugars)

31g fat (13.3g sats)

1.4g fibre

1g salt

 

HOW TO MAKE IT:

1. Preheat oven to 200c/Gas 6. Mix together the butter, garlic and parsley. Season with salt, wrap in cling film and roll up tightly to make a long sausage shape. Place in the fridge to chill.

2. Make an incision in the plum side of each chicken breast. Unwrap and slice the butter into 6 pieces and stuff one into each breast. Toss the chicken in the flour.

3. Mix the breadcrumbs with the paprika and thyme and season well. Dip each chicken breast into the egg then roll in the breadcrumbs. Secure each with a cocktail stick.

4. Heat the oil in a frying pan until hot. Fry the chicken in 2 batches for 1-2 mins on each side until golden, then transfer to a shallow roasting tin. Bake for 15-20 mins until cooked through. Remove cocktail sticks and drizzle with butter from the tin to serve.