TGB’s Lower Calorie Chicken Kiev

Chicken Kiev is the ultimate weeknight dinner and we’ve made ours lower and lighter in calories without sacrificing any of that gorgeous, buttery, garlicky goodness that we’ve all learned to love Kievs for. 

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Cook: 30 MINS

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Preheat oven to 180°C/ 350°F
In a bowl, mix together lower calorie butter, light cream cheese, crushed garlic and parsley. Once mixed, pour out onto a piece of cling film, shape into a rectangular shape, then wrap tightly and freeze for 10-15 mins, or until solid.
Meanwhile, cover chicken breast with cling film, then bash to 1-2cm thickness and set aside. Pour plain flour out onto a large plate and mix in paprika, then set aside. Pour out panko breadcrumbs onto a separate, large plate and mix in salt and pepper, to taste.
Once garlic butter is solid, you’re ready build your Kievs. Slice garlic butter into 3 three slices, then place in centre of each bashed chicken breast. Tuck in the side edges of chicken breast then wrap bottom edge over garlic butter, enclosing it and leaving you with a sausage shaped piece of chicken with garlic butter inside.
Roll each piece of chicken in flour until coated, then dip in egg white, then finally roll in panko breadcrumbs until completely coated.
Transfer chicken kievs to a baking tray and spray all over with 1 calorie cooking spray. Bake for 20 mins, or until chicken is cooked through.

Nutritional Info

Per serving:

Cals – 382

Carbs – 32g

Protein – 42t

Fat – 9.5g

Ingredients

Serves 3

For the Garlic Butter:

  • 50g of lower calorie butter.
  • 2 tbsp of light cream cheese
  • 2-3 cloves of garlic - crushed.
  • 2 tbsp of fresh parsley, chopped.

For the Chicken Kiev:

  • 3 chicken breasts, approx 150-200g.
  • 3 tbsp of plain flour.
  • 1/2 tsp of paprika.
  • 2 egg whites.
  • 125g of panko breadcrumbs.
  • 1 calorie cooking spray.

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