Summer’s finally here! And that means light and delicious recipes that can be prepared with the minimum of fuss and maximum taste. We think we’ve hit the nail on the head here with not one but two delicious summer recipes from the fabulous My Relationship with Food cookbook by Cordon Bleu chef Lisa Roukin. First up is this delicious Oven Baked Corn Flake Chicken with Salsa. Yum!
Corn flakes and chicken. I think these are possibly two of my kids’ favourite foods. So put them together and there’s a recipe that’s guaranteed to be a sure-fire winner in our house. With a delicious mouthwateringly lovely mango and avocado salsa, it’s the perfect summer dish. Not surprisingly, this got a resounding 10/10 from the kids.
I’m half way through the recipes in Lisa’s book, My Relationship with Food, after receiving a copy in the post some months ago. All the recipes lean towards gluten-free eating with minimum dairy and refined sugars.
Lisa says she’s experienced many health benefits from eating a cleaner, gluten-free diet. “I want to educate people to understand that you can still make wonderful, tasty and wholesome dishes using wheat-free substitutes for favourite foods and sleep well know they are full of goodness,” she says.
When it came to choosing the first recipe to review here, this Oven Baked Corn Flake Chicken was a no-brainer. It’s easy, relatively quick and straightforward and it’s one of those meals everyone in the family will like. Another plus is that most of the ingredients are ones you may already have in your cupboard or you can make simple swaps.
The chicken is lovely and crispy-crunchy and the mango and avocado salsa is so bright and colourful it will tempt even the most reticent of fussy eaters.
What I did differently:
As I mentioned, the My Relationship with Food cookbook is all about promoting cleaner, gluten free eating. Gluten and wheat are not an issue for my family so I just used standard supermarket brand corn flakes to coat the chicken, which worked perfectly.
Other small changes I made: I have plenty of fresh garlic at home but no garlic granules so I just finely minced a couple of cloves and added them to the egg mixture. I also didn’t have cooking oil spray; what I usually do for baking chicken is pour a tiny amount of olive oil on a tray and then use a kitchen towel to spread it finely across the tray’s surface and remove any extra.
The only thing about making your own breaded/crusted chicken, as you may well know, is how much mess is involved with dipping in egg, then flour/breadcrumbs. As a simple tip, put each of the coatings in individual resealable food bags – one for the egg, one for the flour/breadcrumbs/corn flakes. Then you just throw in the chicken, seal and shake around a bit to coat. No sticky hands!
This recipe makes 4 servings and takes around 40 minutes to prepare (that includes the salsa). Another 40 minutes in the oven gives you plenty of time to sit out in the garden and soak up a few more rays!
- 4 chicken breasts
- 150g - 200g gluten-free or standard corn flakes
- 2 Tbsp toasted sesame seeds
- 1 egg
- 2 tsp honey Dijon mustard
- 2 tsp Worcestershire sauce
- garlic granules
- sea salt and white pepper to season
- cooking oil spray
- 1 mango
- 3 avocados
- 2 Tbsp olive oil
- 1/4 red onion, finely chopped
- 2 tsp sweet chilli sauce
- sea salt and black pepper to season
- 2 limes, cut into wedges
- 4 handfuls of rocket
- Preheat the oven to 400F/200C (180 fan-assisted)/Gas Mark 6
- Spray the cooking oil onto your baking tray
- Place the corn flakes in a plastic food bag and crush with your hands until the flakes have broken down.
- On a plate, combine the cornflakes with a sprinkle of sesame seeds, sea salt and white pepper. Toss together.
- In a separate bowl large enough to hold the two chicken breasts at a time, crack the whole egg and beat.
- Season the egg with the Worcestershire sauce, honey Dijon mustard, garlic granules, and a bit more sea salt and white pepper.
- Coat the chicken breast in the egg mixture, then carefully place the chicken breast on the plate with the seasoned corn flakes and coat both sides, repeat with the remaining breast and place on the baking tray.
- Cook in the preheated oven for 40 minutes, with the breast side up.
- While the chicken is cooking, prepare the salsa.
- Halve the avocados, remove the stone and peel away the skin. Cut the flesh into 1cm cubes and place in a large bowl.
- Peel the mango and cut both sides close to the pip, then into 1cm cubes. Add to the bowl with the avocado.
- Add the red onion to the bowl and mix together until combined.
- Add the olive oil, sweet chilli sauce and season with sea salt and black pepper.
- Gently stir the ingredients; you can mash the avocado slightly but keep it quite chunky.
- Once the chicken is cooked, remove it from the oven and let rest for 8 minutes.
- Slice into medium-sized pieces and arrange on a plate.
- Garnish with salsa, rocket and limes.
We also tried Lisa’s Frozen Berries Coconut Sorbet – read our review here.
Meals Our Kids Love will be sitting down with Lisa Roukin in August to chat about her book, My Relationship with Food, so make sure you stop by. My Relationship with Food is currently on offer at £22 (usual price £25) on Lisa’s website www.myrelationshipwithfood.com.
Featuring 100 delicious recipes and beautiful photography, all the dishes are virtually gluten-free and use minimal dairy and refined sugars.
Recipes are grouped according to the seasons, helping you make the most of the best produce available to create nourishing meals. Perfect for those wishing to build on their repertoire, introducing you to some inspiring breakfasts, lunches, soups, sides, dinners and treats.
Meals Our Kids Love! received one free copy of My Relationship with Food for review.