Crunchy chicken goujons with carrot 'fries' recipe
These crunchy, chicken goujons (coated in a secret crispy batter) served with a side of healthy carrot 'fries', are great for a quick midweek meal your kids will love.
See method- Serves 4
- 10 mins to prep and 20 mins to cook
- 507 calories / serving
Ingredients
- 3 tbsp plain flour
- 1 ½ tsp smoked paprika, plus extra for sprinkling
- 2 eggs
- 150g rice snaps or krispies, lightly crushed
- 600g chicken breasts, cut into 1 cm strips
- 1½ tbsp olive oil
- 600g carrots, peeled and cut into thin 'fries'
- 350g frozen sliced green beans
- 100g low-fat Greek-style yogurt
- ½ lemon, juiced
Each serving contains
- Energy
- 2140kJ 507.0kcal
- Fat
- 12g
- Saturates
- 3g
- Salt
- 1.5g
- Sugars
- 19g
of the Reference intake
Carbohydrate 58.6gProtein 46.8gFibre 9.9g
Method
- Preheat the oven to gas 6, 200°C, fan 180°C. Place the flour and paprika in a bowl; season. Beat the eggs in a second bowl and put the rice snaps into a third.
- Lightly dust the chicken strips in the flour, then dip in the egg, before coating in the rice snaps. Put onto a lined baking tray and drizzle with half the oil.
- Place the carrots on a second tray, drizzle with the remaining oil and season. Put the chicken tray in the oven with the carrot tray underneath. Bake both for 20 mins, turning halfway through the cooking time, until the chicken is cooked through and the carrots are tender and turning golden.
- Meanwhile, bring a pan of water to the boil and cook the beans according to the pack instructions. Mix the yogurt with the lemon juice; season to taste.
- To serve, divide the goujons, carrot fries and beans between 4 plates. Sprinkle a little paprika over the goujons. Add dollops of the yogurt dip to each plate.
- See more Quick and Healthy recipes
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
