Pasta salad with crunchy munchy chicken
Ingredients
-
200g wholemeal pasta spirals
-
½ Lebanese cucumber
-
½ carrot, grated
-
6 cherry tomatoes, quartered
-
3 tbsp mayonnaise
-
175g chicken thigh fillet, sliced into strips
-
¼ cup plain flour
-
2 egg whites
-
1 cup corn flakes, crushed
Preparation
Chicken is baked and not fried. Good use of wholemeal pasta School A to Z nutrition expert
- Preheat oven to 180°C.
- Cook the pasta in a large pot of salted water according to manufacturer's instructions until tender.
- Rinse well under cold water.
- Halve the cucumber and scrape out the seeds using a teaspoon.
- Dice very finely, then combine with the pasta, carrot, tomatoes and mayonnaise.
- Toss the chicken in flour, dip in egg, then coat with corn flake crumbs.
- Arrange on a lined oven tray, then bake for 10 minutes, until golden and just cooked.
- Serve the pasta salad topped with chicken pieces.
For the lunch box
Pack the salad and chicken in separate airtight containers to avoid the chicken becoming soft. Place both in a chiller bag with an ice pack. Remember to include a fork.
For busy mums and dads
The pasta salad can be converted into a healthy lunch for parents by adding some tinned tuna, or why not feed the whole family the same meal? The chicken pieces can be frozen once coated, then baked as needed, always on standby.
‘Fast' Ed Halmagyi is one of Australia's best-loved TV chefs and food authors. For the last seven years he has shared his unique take on achievable, time-conscious cookery with millions of viewers and readers through his television, newspaper, radio and publishing endeavours. Ed's motto is simple, "when you do less, the ingredients can do more!"
Ed is a busy chef – with appearances on television including ‘Fast Ed's Fast Food' on Better Homes and Gardens, as well as regular appearances on Sunrise and The Morning Show, Channel 7's popular daybreak programs. Ed's recipes can also be found in Cumberland newspapers, his own cook books Nove Cucina and Dinner in 10, and many magazine titles. Ed can also be heard on radio throughout Australia as the host of Better Homes and Gardens Radio, in Sydney as a regular guest on ABC local radio 702, and on the Gold Coast as the ABC's weekly chef presenting the ‘5 O'clock Panic'.
Translate
This site uses Google Translate, a free language translation service, as an aid. Please note translation accuracy will vary across languages.
A word about allergies
This recipe contains eggs. Some kids have food allergies and food related anaphylaxis. Common food allergens include peanuts and tree nuts (such as cashews and walnuts), sesame, egg, cow's milk, shellfish, fish and soy. Food allergies can develop at any time.
It is important in managing allergies to avoid exposure to known allergens. Parents should check the ingredients before using a recipe and remind their kids not to share food from their lunchbox.
Sometimes a school may request that certain foods not be brought to school. Check with your principal if you are unsure.
For more information see the Food Allergies and Anaphylaxis – Information sheet for schools
