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Couscous chicken nuggets and rainbow chips recipe

Couscous chicken nuggets and rainbow chips

Nutrient-packed couscous chicken nuggets and carrot, parsnip & potato make up this healthy midweek option. Baked instead of fried, this cooking method ensures your dinner is low in fats and saturates – more than enough reason to get this in the oven tonight!

See method
  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 326 calories / serving

Ingredients

  • 75g wholewheat couscous
  • 4 carrots, scrubbed and cut into chips
  • 2 parsnips, scrubbed and cut into chips
  • 1 baking potato, scrubbed and cut into chips
  • 1 tbsp olive oil
  • 400g pack diced chicken breast, patted dry with kitchen paper
  • 2 tbsp Dijon mustard

For the dip

  • 100g 0% fat yogurt
  • ½ tsp Dijon mustard
  • 1 small garlic clove, crushed

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Each serving contains

Energy
1380kJ 326.0kcal
16%
Fat
4g
low5%
Saturates
1g
low4%
Salt
1.0g
low17%
Sugars
14g
low15%

of the Reference intake

Carbohydrate 41.7gProtein 31.8gFibre 10.0g

Method

  1. Preheat the oven to gas 6, 180°C, fan 160°C. Put the couscous in a heatproof bowl and pour over 100ml boiling water. Cover and leave for 5 mins, then fluff up with a fork, tip onto a plate and leave to cool.
  2. Toss the carrots, parsnips and potato with the oil in a baking tray; season. Bake for 30-40 mins until golden and crisp, turning halfway.
  3. Meanwhile, lightly brush the chicken with mustard, then dip in the couscous to coat all over. Transfer to a lined baking sheet, leaving space between the nuggets. Bake for 20-25 mins alongside the chips, flipping halfway, until golden and cooked through.
  4. Mix together the ingredients for the dip in a small bowl and serve alongside the chicken nuggets and rainbow chips.

    • Freezing and defrosting guidelines

      In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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