Marinated Zucchini with Crumbed Chicken


Marinated Zucchini with Crumbed Chicken
On its own, the humble zucchini may pale in comparison with other veggies. But add it to a dish and this nutritious squash, with its ability to soak up flavours, becomes a crucial player.

Marinated Zucchini with Crumbed Chicken

Serves: 4


4 boneless chicken thighs, trimmed

2 cups panko crumbs

½ cup oil

½ cup grated Manchego or pecorino cheese

1 tbsp wholegrain mustard

½ cup plain flour

1 egg, beaten

4 zucchini

1 cup edamame beans

½ tsp salt

1 tsp caster sugar

1 tbsp mirin

1 tbsp grated ginger

250g cherry tomatoes

Soy sauce and olive oil, for drizzling

Microgreens or salad leaves, to garnish


Trim chicken of any tendons and fat. Place each piece of chicken between two pieces of baking paper. Use a rolling pin or meat mallet to bash the chicken for a minute or so, until it is thin and tender. Mix panko crumbs with oil, cheese and wholegrain mustard. Season to taste.

Dust each thigh with flour, dip in egg wash, then coat with the flavoured panko crumb. Cover chicken and leave to rest in the fridge.

Spiralise zucchini, using a specialist spiralising machine or by using a sharp knife to slice thin strips.

Heat a pot of water until boiling. Add edamame beans and blanch for 2 minutes, until tender. Drain and refresh in ice cold water.

Mix together salt, sugar and mirin. Squeeze juice out of the ginger and add. Mix well until sugar has dissolved, then toss through zucchini noodles and drained edamame beans.

Preheat the oven to 180˚C (160˚C fan forced). Place cherry tomatoes on a small baking tray and drizzle with soy sauce and olive oil. Sprinkle with freshly ground black pepper. Roast in oven for 10-12 minutes, until just soft.

Place chicken on a baking tray lined with baking paper. Bake in oven for 25-30 minutes, until juices run clear from the chicken.

Serve the crumbed chicken with marinated zucchini salad and roasted tomatoes. Garnish with microgreens.

Smart Tip:

Choose small to medium zucchini that are firm and heavy in the hand. Don’t wash them until you are ready to cook.

Did you know?

Zucchinis are also known as courgettes and are both from the same family of plants.


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