FREE POSTAGE ON MINIMUM SPEND $19.95

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.

 

 

 

 





Leave a comment

Comments will be approved before showing up.


Also in Blog

Why We Should All Eat Like Toddlers
Why We Should All Eat Like Toddlers

Toddlers have it all sorted...hehe.  Check out our thoughts here!

View full article →

Chunky Pear + Oat (Sugar Free) Muffins
Chunky Pear + Oat (Sugar Free) Muffins

Muffins can be healthier than many a alternate snack option. This recipe offers filling fibre, protein & complex carbohydrates for slow energy release - without any added sugar!

View full article →

“Mummy, when the rubbish truck comes, where does our rubbish go?”
“Mummy, when the rubbish truck comes, where does our rubbish go?”

Explaining how our rubbish just goes to a bigger pile somewhere else was a shameful reality reminder.  Surely there is more we can do?

View full article →