Guilt-Free Fast Food

Chicken Breasts with Corn Flake Coating

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Chicken Breasts with Corn Flake Coating
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in

Ingredients

for
4
For the ketchup
1 shallot
200 grams yellow tomatoes
1 tablespoon sunflower oil
1 pinch Turmeric
1 pinch Curry powder
100 grams diced Pineapple (from a can)
150 grams Corn kernel (from a can)
100 milliliters Orange juice
salt
lemon juice
honey
For the chicken
4 Chicken breasts (each about 140 grams)
salt
freshly ground peppers
4 tablespoons Pastry flour
2 eggs
60 grams Corn flakes
sunflower oil (for frying)
Lettuce (for garnish)
How healthy are the main ingredients?
tomatoOrange juiceshallotTurmericsalthoney

Preparation steps

1.

For the ketchup: Peel the shallot and finely chop. Rinse the tomatoes, remove the stems and coarsely chop. Cook the shallot in hot oil until translucent and stir in turmeric, curry, pineapple and about 2-3 tablespoons of pineapple juice from the can. Mix in the orange juice and well-drained corn. Simmer gently 15 minutes, stirring occasionally, then puree. If the sauce is too thin, boil down a little, if it is too thick, add a little orange juice. Season with salt, lemon juice and honey to taste and let cool.

2.

Rinse the chicken breasts, pat dry and cut diagonally into 1 cm (approximately 1/2-inch) thick slices. Season with salt and pepper and coat with flour. Dredge the chicken in the beaten eggs and then in the corn flakes, pressing well to coat. Cook in hot oil in a pan for 2 minutes on each side until golden brown. Drain on paper towels, garnish as desired with lettuce and serve with the ketchup.