PANKO CHICKEN NUGGETS

I love to make recipes that contain no added oil. It just makes me feel so much healthier. I decided not to fry these chicken nuggets prior to baking them in the oven for this very reason. If gluten intolerant, polenta or gluten-free breadcrumbs would work nicely as a substitute for panko. I like adding ground paprika and chives, however you could change the seasonings and add ground chilli, lemon pepper seasoning, dried oregano, fresh coriander, the possibilities are endless. 

Ingredients

• 500g chicken breast fillets, fat removed 
• 1 free range egg, beaten
• 1 1/2 cups panko breadcrumbs
• 1 teaspoon ground paprika
• 2 tablespoons finely chopped fresh chives

Cooking 

1. Preheat a fan force oven to 180 degrees celsius. 

2. Cut the chicken into small, even sized nuggets/pieces. 

3. . Whisk the beaten egg with 3 tablespoons water in a small bowl and place at the start of your assembly line, after the chicken pieces. Combine the breadcrumbs, paprika, chives and pinch of salt & pepper (optional) in a medium bowl and place this next to the egg. Place a baking tray lined with baking paper at the end of the assemble line. 

4. The fun part - making the nuggets! Dunk each piece of chicken into the egg, then let the extra egg drip for a second off the chicken before placing the chicken piece in the panko seasoning bowl. Cover the nugget with the breadcrumbs by turning it over on each side and then place on the baking tray. Continue this process until no chicken remains. 

4. Bake the chicken nuggets in the oven for 15 minutes or until just lightly brown. Remove from the oven and leave the chicken to cool and continue cooking for 5 minutes before serving. 

Serves / 4 with a side dish 
Total Preparation time / 15 minutes 
Total Cooking time / 20 minutes 

x Emily 

ALL IN A BOWL BREAKFAST

Not the most exciting of breakfasts, however when you are short on time this morning meal cannot be beat. You've got your calcium from the yoghurt, fibre and antioxidants from the fruit & chia seeds, antioxidants from the seeds, protein from the nuts and a full stomach from the oats or granola. I love this fuss-free breakfast. I have issues with lactose however natural yoghurt seems to be fine. If you cannot stomach yoghurt, substitute for 1/3 cup unsweetened almond milk or oat milk. 

Ingredients

• 100-125g natural yoghurt (with a sugar % of less than 7% per 100g)
• 1 serving of fruit, such as 1 kiwi fruit, 1 small apple, 1 small pear, sliced 
• 1 tablespoon chia seeds
• Optional - 1 tablespoon flaxseed (not in photo)
• 15g almonds (can be chopped or flaked)
• 50g oats or 3/4 cup homemade granola 

Method 

1. Place all the ingredients in a small bowl and stir together if you wish. 

Total Preparation time / 5 minutes max 

x Emily