Chicken Nuggets (Goujons)

Chicken Nuggets

OR Goujons

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Chicken Breasts
Egg
Krisprolls or Dried Polenta
Fry light spray

Season as desired. E.g. lemon pepper, southern fried etc

Cut your chicken breasts into chunks or strips as required. Dip into beaten egg, roll in cous- cous OR crushed Krisprolls (etc) to coat.

Spray a baking tray with oil.

Cook in oven, about 200 degrees, 20-30 minutes

CHICKEN NUGGETS

Serves 4

Syn Free, if using breadcrumbs as part HEX

500g skinless chicken, cut into bite-sized pieces
Half tsp. paprika
Wholemeal breadcrumbs
1 tsp. mixed, dried herbs
1 large egg, beaten

Pat the chicken dry with kitchen roll.
Pre-heat oven to 220C/Gas 7.
Mix the breadcrumbs, herbs and paprika together with seasoning, to taste.
Put the breadcrumb mixture onto a plate.
Dip the chicken pieces in the beaten egg, then coat with the breadcrumb mixture gently, using two forks (this coats the chicken more easily than using your hands).
Place the well-coated chicken pieces on a baking tray, covered with non-stick baking parchment and spray gently with Frylight (or brush gently with Synned oil).
Put into the oven and, after 10 minutes, turn over and re-spray/brush. Bake for a further 10 minutes.

If you want spicy nuggets, add chilli powder or garam masala, to taste, to the breadcrumb mixture.

Obviously good with SW wedges/chips and a huge salad.

Chicken Nuggets

 

10 spray low-fat cooking spray
500 g chicken breast, uncooked, skinless, (1lb 2oz) boneless
110 g polenta, (4oz) instant
1/4 teaspoon paprika
1 teaspoon pepper, freshly ground
1 medium egg(s)
2 tablespoon water

Preheat the oven to Gas Mark 6 / 200°C / 400°F. Spray 2 baking sheets with low fat cooking spray.


Cut the chicken into bite-sized pieces. Mix the polenta and paprika together in a bowl and season with pepper.


Beat the egg and water together in a bowl and add a few chicken pieces. Lift them out and roll them in the polenta. Arrange on the baking sheets. Repeat with the remaining chicken pieces.


Bake for 15-20 minutes until golden brown and crisp. To check that they are cooked through, insert a sharp knife into the middle – there should be no pink juices. If there are, cooked for a few more minutes.

Add a pinch of chilli powder to the polenta if you wish