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Baked Chicken (or fish) Strips

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. 

Ingredients/Tools

  • 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.
  • Oven.
  • Bowl x 2.
  • Blender.
  • Baking paper.

Method

  1. Preheat the oven to 200 degrees Celsius.
  2. Pre-line a flat tray with baking paper.
  3. Toast your bread. Let it cool & dry for 5 minutes. 
  4. Add garlic to the blender.  Break up bread, weetbix, white pepper & rosemary leaves & add to the blender, blending until it resembles fine crumbs.
  5. Put crumbs into a small bowl. Add olive oil & mix through. Add black pepper here.
  6. 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. 
  7. Put egg into a separate bowl.  Put chicken pieces into the egg & mix so all the sides of each piece of chicken is covered.
  8. 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.
  9. 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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