Directions:
- Preheat oven to 210C (fan forced).
- Line 2 baking trays with baking paper and put potato on one of the trays and spray with cooking spray and bake for 15 minutes.
- Meanwhile put flour on a small plate and put egg white and milk in a shallow bowl and whisk until combined and put breadcrumbs on another plate.
- Dip chicken in flour, shaking off excess and the dip into egg mixture, then into the breadcrumbs and then put on a plate.
- Heat oil in a large non-stick frying pan on a medium and add chicken and cook on each side for 1 to 2 minutes or until golden brown.
- Transfer the chicken to the second baking tray and add to the oven and cook for 8 to 10 minutes or until the chicken is cook through and the potato wedges are golden brown.
- Put the salad leaves, carrot, capsicum and mung beans in a bowl and toss together.
- Serve the chicken and potato wedges with the lemon wedges and salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 388.05 Kcal (1625 kJ) | ||
| Calories from fat | 141.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.77g | 24% | |
|---|---|---|---|
| Cholesterol | 9.74mg | 3% | |
| Sodium | 496.66mg | 21% | |
| Potassium | 851.02mg | 18% | |
| Total Carbs | 51.07g | 17% | |
| Sugars | 10.51g | 42% | |
| Dietary Fiber | 8.32g | 33% | |
| Protein | 11.52g | 23% | |
| Vitamin C | 5.3mg | 9% | |
| Vitamin A | 1.8mg | 58% | |
| Iron | 3mg | 17% | |
| Calcium | 112.1mg | 11% | |
| Amount Per 100 g | |||
| Calories | 142.08 Kcal (595 kJ) | ||
| Calories from fat | 51.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.77g | 24% | |
|---|---|---|---|
| Cholesterol | 3.57mg | 3% | |
| Sodium | 181.84mg | 21% | |
| Potassium | 311.59mg | 18% | |
| Total Carbs | 18.7g | 17% | |
| Sugars | 3.85g | 42% | |
| Dietary Fiber | 3.05g | 33% | |
| Protein | 4.22g | 23% | |
| Vitamin C | 2mg | 9% | |
| Vitamin A | 0.6mg | 58% | |
| Iron | 1.1mg | 17% | |
| Calcium | 41mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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