Lighter chicken Kiev

Lighter chicken Kiev

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(1 ratings)

Prep: 30 mins Cook: 20 mins plus chilling

Easy

Serves 4

A chicken Kiev with nearly half the calories of the original creation but still juicy and full of flavour. Enjoy the tender chicken and buttery, garlicky filling

Nutrition and extra info

  • Freezable

Nutrition: per serving

  • kcal344
  • fat16.4g
  • saturates6.5g
  • carbs13.8g
  • sugars1.9g
  • fibre0.9g
  • protein34.7g
  • salt0.7g
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Ingredients

    For the garlic filling

    • 2 ½ tbsp unsalted butter, softened at room temperature
      Butter

      Butter

      butt-err

      Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

    • 2 ½ tbsp light soft cheese
    • 2 tsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 3 garlic cloves, crushed
    • 3 tbsp finely chopped parsley
      Parsley

      Parsley

      par-slee

      One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

    • pinch of cayenne pepper

    For the chicken

    • 50g Japanese panko crumbs
    • 4 tsp self-raising flour
    • 4 boneless, skinless chicken breasts (500g/1lb 2oz total weight, preferably organic)
    • 100ml buttermilk
    • 1 tbsp rapeseed oil, plus 1 tsp
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • lemon wedges and watercress, to serve
      Lemon

      Lemon

      le-mon

      Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

    Method

    1. For the filling, mix the butter, cheese and oil in a small bowl, then stir in the garlic and parsley. Season with a pinch of cayenne and salt , and generously with black pepper. Cover with cling film and chill in the freezer for 30 mins while you prepare the chicken.

    2. Mix together the panko crumbs and flour. Heat a large, non-stick frying pan, tip in the crumb mix and toast in the dry pan for a few mins or until turning pale brown – stir regularly so they brown evenly and don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside.

    3. Butterfly each chicken breast without cutting all the way through, so you can then open them out flat, being careful not to make any other cuts in the flesh that the filling could escape from. Lay each breast between two pieces of cling film and bash with a rolling pin to a thickness of about 5mm. Peel off and discard the top piece of cling film and season each breast with pepper. Place a quarter of the filling in the middle, then bring both the shorter ends of the chicken in slightly so they cover each side of the filling. Now bring a long side up and carry on rolling up to make a tight package – use the cling film to help , and keep the ends tucked in as you go. Wrap each Kiev tightly in the cling film and chill in the fridge for about 30 mins (or overnight if you prefer).

    4. Heat oven to 230C/210C fan/gas 8. Tip half the crumb mix onto a large plate. Put the buttermilk in a shallow dish and season with pepper. Remove the cling film from two of the Kievs, coat each in the buttermilk, then roll in the crumbs to evenly coat all over. Pat them on the ends too, to coat and keep well sealed. Repeat with the remaining two Kievs.

    5. Heat 11/2 tsp of the oil in a small nonstick frying pan. Add two of the Kievs and fry for 1 1 / 2 mins over a medium-high heat, without moving them, adjusting the heat if necessary so they don’t burn. Turn them over, pour in another 1 / 2 tsp oil to cover the base of the pan and fry for 1 min more to brown the other side, carefully turning so all sides are becoming golden. Remove with a wide spatula and lay in a shallow baking tin lined with baking parchment. Wipe any crumbs from the pan, then repeat with the rest of the oil and chicken.

    6. Bake the chicken in the oven for 15 mins until cooked and crisp. Serve with lemon wedges and watercress. If any juices have managed to escape during cooking, simply drizzle them around the chicken once served.

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    Comments, questions and tips

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    hazelsimpson
    29th Mar, 2016
    3.8
    This went down a treat with the whole family. A bit of time planning needed when cooking it to fit in the time to freeze the filling and chill the chicken before cooking. I did toast the packet breadcrumbs I had but I'm not sure what difference it made. It wasn't quite as crispy as we'd have liked, I might try actual breadcrumbs next time to see if that gives a bit more crunch. Husband said it leaked out a bit more than a shop bought one but that may be due to using actual chicken breast rather than reformed chicken! Delicious and filling with a pile of veggies. Not sure how "light" it is since it uses butter, cream cheese and is fried in oil, but got to be better than a shop bought.
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