Baked Chicken (or fish) Strips
These super easy high fibre chicken strips are a healthy take on the chicken nugget or chicken schnitzel. We loved to cook up a big batch & leave some in the fridge for lunches over the week. The flavours are perfect for serving hot or cold. Even a great party finger food!
You can even use the same coating for fish chunks. We would a fleshy fish that would hold its shape.
Mix the volumes as you need. The following is for one chicken breast for 4 pple (2 kids + 2 adults) as a part of a main meal. The fibre helps everyone feel fuller, so you don't need to use so much chicken. For a main, add some steamed broccoli, carrot , zucchini & peas & baked or mashed potato.
- 1 chicken breast, sliced long ways in half, then in even sized thickness strips.
- 2 slices of wholemeal, whole grain bread. We use Woolies Four Seed bread, which Coles also have a nice version of.
- 1/2 weetbix crushed.
- 1 egg lightly whisked.
- 4 x 5cm pieces of fresh rosemary.
- 1/2 clove garlic
- 1/4 tsp white pepper.
- 1 tablespoon olive oil.
- Black pepper to taste.
- Optional - flour to coat chicken before putting in egg mix for better stick of the crumb.
- Baking tray.
- Bowl x 2.
- Baking paper.
- Preheat the oven to 200 degrees Celsius.
- Pre-line a flat tray with baking paper.
- Toast your bread. Let it cool & dry for 5 minutes.
- Add garlic to the blender. Break up bread, weetbix, white pepper & rosemary leaves & add to the blender, blending until it resembles fine crumbs.
- Put crumbs into a small bowl. Add olive oil & mix through. Add black pepper here.
- If you like to have your chicken well coated, coat in flour before putting in egg mix. We prefer a loose crumb, so we skip this option.
- Put egg into a separate bowl. Put chicken pieces into the egg & mix so all the sides of each piece of chicken is covered.
- Individually place each piece of chicken into the crumb mix & coat each side before placing on oven tray. Repeat until all the chicken is covered/on tray.
- Cook chicken for 10 minutes max each side (so max 20 minutes), until crisp & cooked. You can dry out the chicken easily, so be cautious of not over cooking.
Serves a family of 4 with other balanced sides.
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