'Fried' Chicken, Skinny Carrot Chips And BBQ Sauce


Serves 2

For the chips:
––6-8 large carrots, peeled
––1/2 teaspoon chilli flakes (optional)
––1 tablespoon honey
––2 tablespoons olive oil to coat
––Sea salt flakes and freshly ground black pepper

For the chicken:
––2 chicken breasts
––100 ml milk
––1 tablespoon lemon juice
––1 egg white
––60g (2oz) self-raising flour
––2 teaspoons salt
––2 teaspoons dried oregano
––2 teaspoons chilli powder
––1 crushed clove garlic
––Some spray oil for cooking

For the sauce (makes about 4 cups):
––1 1/2 packed cups dark brown sugar
––1 1/4 cups Ketchup
––1/4 cup balsamic vinegar
––1 tablespoon Worcestershire sauce
––2-1/2 teaspoons American mustard
––2 teaspoons smoked paprika
––Salt and freshly ground black pepper to taste

For the carrots, preheat the oven to 200°C. Cut the carrots into thin chips-size sticks, then toss them with the chilli flakes and the olive oil. There’s no need to use much oil, just enough to coat the carrots. Spread the carrot sticks on a baking sheet in one layer, and sprinkle them with the salt. Bake on the upper rack of the oven for 45 minutes, tossing them halfway through, until slightly charred and crispy. You can make these in advance and then crisp in a hot oven for about 10 minutes right before serving. 

To prepare the chicken, cut each breast lengthways into three pieces. Combine the milk and lemon juice in a bowl and allow to stand for a couple of minutes, then whisk in the egg white and add the chicken pieces. In a separate bowl mix together the flour, the salt, the dried oregano, the chilli powder and the crushed garlic. Line a grill tray with some tinfoil then spray the rack with cooking spray to minimise sticking during cooking. Turn over the chicken to coat fully in the milk mixture then transfer the pieces one at a time to the flour mix and coat evenly. Arrange the pieces on the rack and mist with a little cooking spray. Bake for 30 minutes until golden and crispy.

For the sauce, whisk all the ingredients together. BAM. DONE.