Golden Crumbed Chicken Cutlet & Potato Fries (Diet)

Ingredients

• 800g raw skinless chicken breast
• 800g peeled potatoes — staple
• 20g plain flour — staple
• 50ml pasteurised trim milk
• 60g panko breadcrumbs
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 200g fresh broccoli florets
• 200g fresh carrots
• 250g fresh green beans
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 200g peeled potatoes
• 10g butter

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~113 kcal, 4.1g fat, 17.0g carbs.

Method

1. Heat oven to 220°C fan. Cut potato fries, coat in 5ml of the measured total oil, and roast on two trays for 25–35 minutes, turning halfway.
2. Steam broccoli, carrot and beans or roast them on the chicken tray with a splash of water until tender.
3. Pound breast into four even cutlets. Mix flour and trim milk into batter, using water only to thin. Coat cutlets, then press on the measured panko.
4. Brush cutlets with the remaining 5ml oil and bake or air-fry until golden and the centres reach 75°C, turning once. Do not shallow-fry.
5. Serve the cutlets and fries with all cooked tray vegetables; no mayo or aioli.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Retains a real panko crust and fries while replacing pan-frying with baking/air-frying. Existing breast, panko and fresh-veg PAK’nSAVE hints are reused; trim milk is a new item. - Original serves 4; this variant makes four. Declan: estimated 550 kcal, 55.8g protein, 8.8g fat and 61.6g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 663 kcal/serve, at least the 570 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 162.5g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.