- 200g - brown mushrooms, sliced
- - oil
- 2 - large carrots, grated
- 200g - sweet corn kernels
- - fresh coriander, chopped (optional)
- 250ml - water
- 2 - eggs, whisked
- 1 - medium cabbage, shredded
- 250ml - low-fat milk
- 2-3 - spring onions, chopped (optional)
- 8 - chicken wings
- 125ml - cornflour
- 80ml - sultanas (optional)
- 500ml - yellow mealie meal
- - olive oil
- 250ml - lite mayonnaise
- 125ml - lite mayonnaise
- 125ml - plain low-fat yoghurt
- - salt
- 500ml - coarse yellow mealie meal
- - chicken spice
The chicken wings are dipped in low-calorie mayonnaise and rolled in coarse maize meal and then oven-baked instead of deep-fried. They’re served with a fresh coleslaw and coarse mealie pap with mushrooms.
Preheat the oven to 180°C. Lightly grease a baking sheet with olive oil.
1. Chicken wings Spice the wings with chicken spice and spread with mayonnaise.
2. Roll in cornflour, then in the whisked egg and then in the mealie meal. Arrange on the baking sheet and refrigerate for 20 minutes.
3. Bake for about 30 minutes till the chicken wings are done and the crust lightly browned.
Pap
4. Mix the mealie meal, water, milk and salt. Bring to the boil while stirring, lower the heat and simmer for 20 minutes until done.
5. Fry the mushrooms in a little oil. Add to the pap together with the sweet corn kernels and spring onions (if using).
Coleslaw
6. Mix the cabbage, carrots and sultanas. Mix the mayonnaise and yoghurt, stir into the slaw. Garnish with chopped coriander (if using).
To serve
7. Serve the chicken wings with the pap and coleslaw.
