Healthy crispy chicken, roasted pumpkin, orzo and creamy feta
@extratoom Healthy crispy chicken with roasted pumpkin creamy orzo and feta sauce #healthy #healthyeating #eatwell #foodie #foodtiktok #weightloss #weightlossrecipes #crispychicken #healthycrispychicken ♬ original sound – 🎄Speed Audios🎄
Healthy crispy chicken, roasted pumpkin, orzo and creamy feta
Ingredients
Crispy chicken
- 8 Chicken Breast
- 1 Tbsp Aromat
- 1 Tbsp Italian Seasoning
- 1/2 Tbsp Garlic Powder
- 1 Tsp Onion powder
- 1 Tbsp Worcestershire sauce
- 1 Tsp Grain Mustard
- 4 Full Eggs
- 500 Grams Golden Bread Crumbs
- 1 Tbsp Garlic Powder
- 1 Tbsp Italian Seasoning
- 1 Tbsp Sea Salt
Roasted pumpkin
- 2 Small Pumpkin
- 1 Garlic Bulb
- 1 Tbsp Paprika
- 1 Tbsp Olive Oil
- 1 Tsp Sea Salt
- 1 Tsp Italian Herbs
- 1 Tsp Onion Powder
Orzo
- 1 Tbsp Butter
- 2 Large Leeks
- 500 Grams Orzo
- 1/2 Bulb Roasted garlic
- 50 Grams Preserved Lemon (finely chopped)
- 300 ML Chicken Stock
- 1 Chopped Parsley
Feta sauce
- 200 Grams Feta Cheese
- 100 Grams Full Fat Yoghurt
- 1/2 Lemon juice
- 1 Tbsp Olive oil
- 1/2 Bulb Roasted Garlic
- 1/8 cup water
Instructions
Crispy chicken
- Start by slicing the chicken breast in the middle and place in a ziplock and start by flattening your chicken breast until it doubles in size. Place it in a bowl followed by the seasoning together with eggs and mix. In a separate bowl add the dry ingredients ( bread crumbs, garlic powder, Italian seasoning and salt)Toss the chicken until it creates a thick layer of crumbs. Spray some oil on top and Air fry for 15 min on 200C.
Roasted pumpkin
- Heat the oven to 160C. Slice just the root end of the garlic bulb, place it in a foil and drizzle little bit of olive oil, sea salt and black pepper. Wrap the garlic in foil and place it on a baking tray.
- Meanwhile, slice the pumpkins and clean the middle then season with olive oil, paprika, onion powder, Italian seasoning and sea salt. Tip into a baking tray next to the garlic and bake for 45 minutes until the pumpkins are tender.
Orzo
- Start by cooking the leek in a large pan on a medium heat with some butter until soft then add the chopped preserved lemons and half of the roasted garlic together and cook for another 3 minutes. Tip in the orzo and cook on low heat for 15 minutes. Until it’s ready.
Feta Sauce
- For the feta sauce, combine the yogurt, feta, lemon juice, water, olive oil and the rest of the roast garlic and blend until you get a smooth sauce. It should be thick but pourable.
Assembly
- Add two large spoons of the cooked orzo, then slice your crispy chicken and place it on top with a few baked pumpkin, drizzle Fatah sauce and sprinkle some parsley.