chia

Baked chicken thigh with chia rice and avocado in a lettuce wrap

Posted by Gary

This whole low fat approach to eating is pretty good once I get the hang of working out what foods are low in saturated fats. I have to admit to some compromises, for example, low fat chicken usually mean chicken breast, but for me, I like baked chicken thigh with the fat trimmed.

Tuesday dinner. Baked chicken thigh, rice and avocado lettuce wrap.
Tuesday dinner. Baked chicken thigh, rice and avocado lettuce wrap.
Baked chicken thigh with chia rice and avocado in a lettuce wrap
Recipe Type: Dinner
Cuisine: Australian
Author: [url href=”https://about.me/garydlum” target=”_blank”]Gary Lum[/url]
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Skinless chicken thigh
  • Avocado
  • Rice
  • Chia
  • Honey
  • Soy
  • Lime
  • Cos lettuce leaves
  • Chili flakes
Instructions
  1. In some aluminium foil place a skinless chicken thigh plus lime wedges and add some honey and soy sauce.
  2. Wrap up the chicken and bake in a benchtop oven at 200 °C for 60 minutes.
  3. Microwave the rice and chia.
  4. Mash an avocado with some extra virgin olive oil.
  5. Mix the avocado and rice and add some chili flakes.
  6. When the chicken is cooked let it rest for 10 minutes and then shred.
  7. Add the shredded chicken thigh meat to the rice and avocado mash.
  8. Plate up and shoot a photograph.
  9. Eat the meal as a wrap.
  10. Wash the dishes.
  11. Write the recipe.
  12. Blog (verb).

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I’m trying a new gallery plugin for my blog. I’m not sure how it will turn out. Hopefully this new approach will make the images come through more clearly.

I hope you liked this baked chicken thigh recipe.

Delicious panko chicken thigh

Posted by Gary

I love fried chicken but I hate wasting oil. This delicious oven roasted panko chicken offers an alternative to deep frying the chicken in oil and coated in flour and eggs.

Tonight I had some leftover rice and chia which I enjoyed with salmon last night. I knew I wanted the rice to absorb the chicken flavour so I cooked the chicken directly above the rice to allow the chicken juices to flow into the rice.

Delicious panko chicken thigh
Recipe Type: Dinner
Cuisine: Australian
Author: Gary Lum
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Chicken thigh
  • Panko
  • Chicken salt
  • Grape seed oil
  • Golden syrup
  • Leftover rice and chia
  • Chili flakes
  • Spinach leaves
  • Chard
  • Pepper
Instructions
  1. In a plastic bag add the chicken thigh, oil, chicken salt and panko crumbs. Make sure the chicken is well coated and massage it all in
  2. Butter/oil a metal sleeve and place on a tray lined with baking paper
  3. Add the leftover rice and chia
  4. Add some chili flakes and a little oil and pepper
  5. Lay the chicken thigh on top of the metal sleeve so its juices drizzle into the rice
  6. Drizzle a little golden syrup over the chicken thigh
  7. Cook in an oven at 150 °C for 1 hour
  8. At the end of the cooking allow the chicken to rest for a full 20 minutes
  9. Lay some spinach leaves and chard on a plate
  10. Place the chicken on the plate
  11. Try to get the rice and chia stack to remain as a stack but don’t lose sleep if it falls apart
  12. Shoot a photograph
  13. Eat the meal
  14. Wash the dishes
  15. Write the recipe
  16. Blog (verb)

 

Metal sleeve
Metal sleeve
Metal sleeve with rice and chia inside
Metal sleeve with rice and chia inside

I bought the metal sleeve from the Essential Ingredient in Kingston

A chicken thigh on top of the metal sleeve. The chicken has been coated in panko and chicken salt and had golden syrup drizzled over it.
A chicken thigh on top of the metal sleeve. The chicken has been coated in panko and chicken salt and had golden syrup drizzled over it.

Not the greatest photograph but the golden syrup is totally worth adding.

Roast chicken thigh
Roast chicken thigh

I reckon this panko chicken thigh looks fantastic.

Roast chicken thigh and leftover rice and chia with chicken salt
Roast chicken thigh and leftover rice and chia with chicken salt

The chicken was perfectly cooked. The muscle was juicy and tender. The panko crusted skin was crunchy and full of salty flavour.

Chicken salt
Chicken salt

I bought the chicken salt from the local Belconnen chicken shop in the Westfield mall.

This is what I had for lunch. Yep, more chicken. The Courtney 

The Courtney from The Tradies, Woden
The Courtney from The Tradies, Woden

Have you tried an alternative to fried chicken? How about panko chicken?