Crispy Chicken Parmesan Breadsticks

Crispy Chicken Parmesan Breadsticks

Crispy Chicken Parmesan Breadsticks 

Serves: 3

Ingredients

Chicken Breadsticks

  • 500g  lean chicken mince
  • 1-2 spring onions, finely chopped
  • Small handful fresh dill, finely chopped
  • 1 tsp garlic powder
  • Salt and black pepper, to taste
  • 1 large egg, beaten for brushing 

Parmesan Coating

  • 2 tbsp plain flour
  • ¼ cup panko breadcrumbs
  • ½  cup grated Parmesan cheese
  • 2 tsp olive oil 

High-Protein Cucumber Ranch

  • 1 cup plain Greek yoghurt
  • ½ cucumber, grated and squeezed 
  • 1 tbsp ranch seasoning mix 

For Serving

  • Romaine lettuce leaves

Method

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the chicken, green onion, dill, garlic powder, salt, and black pepper. Mix until combined.
  3. Transfer the chicken dough to the baking sheet and spread out to a rectangle about ½ inch (1.25 cm) thick.
  4. Brush the egg all over the chicken. 
  5. Sprinkle breadcrumble and Parmesan. 
  6. Bake for 15–20 minutes, or until golden brown. 
  7. Make the dipping by combining Greek yoghurt, grated cucumber and ranch seasoning in a bowl. Stir until smooth and well mixed.
  8. Once the chicken is done, cut into sticks. 
  9. Serve the crispy chicken breadsticks over romaine lettuce with the cucumber ranch!

 

Meal prep tips

Fridge: Store cooked chicken breadsticks and ranch dip separately in airtight containers. Refrigerate promptly and use within 3–4 days.

Freezer: The cooked chicken breadsticks can be frozen for approximately 2–3 months. Freeze them individually or with baking paper between portions.

Ranch dip: Do not freeze the Greek-yoghurt cucumber ranch. The cucumber and yoghurt can separate and become watery. Prepare fresh or keep refrigerated for up to about 3 days.

Reheating: An air fryer or oven is best for keeping the Parmesan coating crisp. Reheat until piping hot throughout.

Meal-prep tip: Keep the lettuce and ranch dip separate from the breadsticks until serving. This prevents the coating from becoming soggy.

Macros per serve

Calories 430 kcal

Protein 47g

Carbohydrates 19g

Fat 19g

Fibre 2g

Sugars 5g

 

Health benefits

Chicken mince provides a substantial amount of complete protein, supporting muscle maintenance and repair. It also supplies nutrients including vitamin B6, niacin, selenium and phosphorus.

Greek yoghurt is an excellent source of protein and calcium. Using it as the base for the ranch dip makes the sauce much higher in protein than a traditional mayonnaise-based ranch dressing.

Cucumber contributes water, potassium and a small amount of fibre while adding freshness to the creamy dip.

Parmesan provides concentrated protein and calcium and gives the breadsticks plenty of flavour, allowing you to use a relatively small amount of additional seasoning.

Spring onion and dill add flavour plus small amounts of vitamins, minerals and antioxidant plant compounds.

Romaine lettuce provides folate, vitamin K, beta-carotene and additional fibre while adding volume with very few calories.

 

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