Ingredients:

Marinade:

  • 500g chicken breast cut into tenders
  • 1 teaspoon of dried parsley
  • 1 teaspoon of dried chives
  • 1 teaspoon of minced garlic
  • 1 tablespoon of red wine or apple cider vinegar
  • 1 tablespoon of brown sugar

Coating:

  • 50g multigrain breadcrumbs
  • 100g parmesan cheese
  • 20g dried chives
  • 125ml no-fat plain greek yoghurt + 125ml skim milk (mixed together to duplicate ButterMilk)

 

Method:

  1. Cut your chicken breast into tenders and set aside in a large bowl while you prepare your marinade
  2. Combine the parsley, chives, minced garlic, vinegar and brown sugar and blend until smooth in a NutriBullet or blender
  3. Pour the marinade over the chicken and leave in the fridge for a few hours (I left it overnight)
  4. Once the chicken has marinaded long enough preheat the over to 220g degrees before you prepare the coating
  5. In a baking dish (or a large shallow bowl) combine the breadcrumbs, parmesan cheese, chives and the greek yoghurt/skim milk mixture and stir until combined
  6. Coat each piece of the chicken thoroughly with the mixture and place them on a baking tray lined with baking paper
  7. Turn the oven down to 180degrees and bake the chicken for 20-25mins
  8. Allow to cool slightly before serving
  9. Enjoy!

Serves: 5
Calories per serve: 209 (approx 3 pieces)
Macros per serve: 31P/5F/10C

If you need help with nutrition plans or advice about personalized diets, ab workouts, flexible dieting advice, visit the link https://ryanspiteri.com/meal-training-plans/  or email me at [email protected]