Mustard Herb Crusted Chicken

Mustard-Herb Crusted Chicken- Primal, Paleo, and Clean Eating

Chicken again?

I do like to mix things up a little when it comes to chicken.  We eat a reasonable amount of chicken; it can get boring if you don't add a bit more flavour now and then.   

It is crust but not as you know it.

Normally crusted chicken will be panko or, but I like to do things a little differently.  The crust for this chicken comes entirely from items in my pantry and fridge, a quick raid around the kitchen and I was ready to go.  I didn't have to buy anything special for this recipe, and it took very little work to get a crisp and tasty coating.

Cheese is the key

I think a great crust needs to have some crunch; it can be challenging to get a good crunch from a coating that doesn't use breadcrumbs. The solution is to add cheese. Not all cheese will give you a crunch; most will not give you a crunch at all; you will probably get a fatty coating.  To get a crunch in your coating Parmesan cheese is the key. When Parmesan cheese cooks it gives up some fat but as it cools it gives you a nice crisp crunch to your coating.

Mustard herb crusted chicken recipe

Ingredients

450g chicken breasts

1 tbsp. basil

1 tbsp. thyme

1 tbsp. oregano

2 cloves garlic, minced

6 tbsp. Dijon mustard

1/2 cup coconut flour

1/4 cup tapioca flour

1/4 cup grated Parmesan cheese

1 tbsp. olive oil

minced parsley for serving (optional)

Mustard Herb Crusted Chicken Ingredients

Instructions

Preheat oven to 200 degrees C/ 400 degrees F.

Slice each chicken breast in half lengthwise, and then flatten each cutlet out between some cling film.

In a bowl mix together the herbs, garlic and mustard together.

On a plate mix together the flours and cheese.

Coat each of the chicken with the mustard and herb mix before covering the chicken in the flour and cheese mixture.

Heat some oil over a medium to high heat, fry off each of the chicken breast until they are golden brown on each side.

Place breasts on a lined baking sheet and bake for 10 minutes at 165 degrees C / 325 degrees F.

Sprinkle with chopped parsley to serve.

Mustard Herb Crusted Chicken

Practical bits

Prep time

15 minutes

Cooking time

15 minutes

Equipment

    • Knife

    • Chopping board

    • Small bowl

    • Plate

    • Frying pan

    • Baking tray

    • Baking paper

Macros

Servings - 8

Calories per serving  230

Fat 15g

Carbs 13g

Protein 21g

* macro breakdown is estimated on average values of ingredients