Protein Swap | Crispy Bagel-Spiced Chicken
with Lemon-Parmigiano Couscous Salad
Cooking time
20 minutes
Servings
2/4
Calories
900 /serving
Bageliciousness ahead! The classic components of the everything bagel—sesame, poppy, onion and garlic—and a sprinkling of Parmigiano Reggiano give this crispy chicken its character. Zesty couscous salad revs up the energy with intriguing texture from shaved Brussels sprouts and radishes.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 200g Brussels sprouts
- 1 Lemon
- 100g Radishes
- 30ml Mayonnaise
- 100g Couscous
- 30g Panko
- 25g Parmigiano Reggiano (contains rennet)
- 10g Bagel Shop spices (sesame seeds, poppy seeds, onion, garlic)
Contains: Eggs • Milk • Sesame • Wheat
You will need:
Oil
Salt & pepper (S&P)
Small pot (or kettle)
Zester
Air fryer
Total Fat
50 g
Saturated Fat
9 g
Sodium
310 mg
Total Carb
64 g
Sugars
6 g
Protein
51 g
Fibre
10 g
Preparation
Prepare the chicken
- Preheat the air fryer to 400°F. Lightly oil the basket.
- In a small pot (or kettle), bring 1 cup water (double for 4 portions) to a boil.
- Zest and juice the lemon.
- Pat the chicken dry; season with S&P.
- In a shallow bowl, combine the panko, spices, ⅓ of the cheese and a drizzle of oil.
- In a second shallow bowl, combine the mayo, 1 tbsp of the lemon juice (double for 4 portions) and S&P.
- Working one at a time, coat the chicken in the mayo (letting any excess drip off), then in the panko (pressing to adhere).
Fry the chicken
- Place the chicken* in the air fryer and lightly brush or spray with oil.
- Fry, lightly oiling halfway, 13 to 17 min., until cooked through.
- Transfer to a paper towel-lined plate; season with S&P.
Cook the couscous
- Meanwhile, in a large bowl, combine the couscous and boiling water.
- Cover and let sit for 10 min.
- Fluff the couscous.
Mise en place
- Meanwhile, halve the Brussels sprouts lengthwise (quarter if large), then thinly slice crosswise.
- Halve the radishes lengthwise; thinly slice crosswise.
Make the couscous salad
- In a large bowl, combine the lemon zest (start with ½), remaining lemon juice and cheese, and 3 tbsp oil (double for 4 portions).
- Add the couscous, Brussels sprouts, radishes and S&P; stir well.
Plate your dish
- Divide the couscous salad between your plates.
- Top with the chicken (slice beforehand if desired). Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
