Couscous chicken nuggets and rainbow chips recipe
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
- Freezable
- Healthy
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
Each serving contains
- Energy
- 1380kJ 326.0kcal
- Fat
- 4g
- Saturates
- 1g
- Salt
- 1.0g
- Sugars
- 14g
of the Reference intake
Carbohydrate 41.7gProtein 31.8gFibre 10.0g
Method
- 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.
- 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.
- 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.
- Mix together the ingredients for the dip in a small bowl and serve alongside the chicken nuggets and rainbow chips.
- See more Chicken recipes
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.
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
