Cheesy Chicken Goujons

with Carrot Fries and Sour Cream Dip

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low-carb
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low-carb
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Instructions

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1 Make carrot fries

Preheat the oven to 200°C/180°C fan. Peel and slice the carrots into fries. Add the fries to a large baking tray with a drizzle of vegetable oil and a generous pinch of salt. Toss the fries in the oil until fully coated. Roast in the oven for 25 min or until crisp. Once crisp, sprinkle with the sesame seeds and bake for 2 min further. 

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2 Prep

Meanwhile, chop the chicken into 8cm long goujons. 

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3 'Bread' chicken

Add the corn starch, grana Padano and a pinch of salt to a bowl and mix them up. Add the eggs to a separate bowl and whisk. Dip the chicken goujons in the whisked eggs, then coat them in the cheese flour. Refrigerate. 

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4 Prep

Meanwhile, in a small bowl whisk the olive oil and balsamic vinegar with the salt and pepper -this is your dressing. Finely chop the chives. In a second small bowl, combine the sour cream, mayonnaise, garlic powder and chives with the salt and pepper -this is your dip. Wash the rocket leaves. Set aside.

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5 Fry chicken

Heat a non-stick pan over a medium heat with a drizzle of oil. Once hot, add the coated chicken goujons and fry them for 5-6 min on each side until golden and cooked through. If the surface starts to brown too quickly, reduce the heat to low. Try not to move the goujons around too much.

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6 Serve

Toss the rocket leaves in the dressing. Serve the chicken goujons alongside the carrot fries, rocket salad and sour cream dip. 

Tips for fussy eaters

Make regular fries, using potatoes instead of carrots.

Pro tip

Don't dress the salad until just before serving, or it will go soggy!

Breading chicken is super easy in this recipe which simply leaves the breadcrumbs out!

Cooking Time: 30 min

Cals 671 · Prot 59 · Carbs 42 · Fat 32

Gluten-Free

Ingredients

Number of people

Goujons

Chicken breast 400 Grams
Corn starch 60 Grams
Grana padano, grated 60 Grams
Salt 1 Tsp
Eggs 1 Piece
Vegetable oil 1 Tbsp

Fries

Carrot 4 Pieces
Vegetable oil 1 Tbsp
Salt 1 Tsp
Sesame seeds 10 Grams

Dip

Fresh chives 15 Grams
Sour cream 60 Grams
Mayonnaise 20 Grams
Garlic powder 2 Grams
Black pepper 1 Tsp
Salt 1 Tsp

Salad

Olive oil 1 Tbsp
Balsamic vinegar 15 ML
Salt 1 Tsp
Black pepper 1 Tsp
Rocket 40 Grams

Breading chicken is super easy in this recipe which simply leaves the breadcrumbs out!

Cooking Time: 30 min

Cals 671 · Prot 59 · Carbs 42 · Fat 32

Gluten-Free

Instructions

photo

1 Make carrot fries

Preheat the oven to 200°C/180°C fan. Peel and slice the carrots into fries. Add the fries to a large baking tray with a drizzle of vegetable oil and a generous pinch of salt. Toss the fries in the oil until fully coated. Roast in the oven for 25 min or until crisp. Once crisp, sprinkle with the sesame seeds and bake for 2 min further. 

photo

2 Prep

Meanwhile, chop the chicken into 8cm long goujons. 

photo

3 'Bread' chicken

Add the corn starch, grana Padano and a pinch of salt to a bowl and mix them up. Add the eggs to a separate bowl and whisk. Dip the chicken goujons in the whisked eggs, then coat them in the cheese flour. Refrigerate. 

photo

4 Prep

Meanwhile, in a small bowl whisk the olive oil and balsamic vinegar with the salt and pepper -this is your dressing. Finely chop the chives. In a second small bowl, combine the sour cream, mayonnaise, garlic powder and chives with the salt and pepper -this is your dip. Wash the rocket leaves. Set aside.

photo

5 Fry chicken

Heat a non-stick pan over a medium heat with a drizzle of oil. Once hot, add the coated chicken goujons and fry them for 5-6 min on each side until golden and cooked through. If the surface starts to brown too quickly, reduce the heat to low. Try not to move the goujons around too much.

photo

6 Serve

Toss the rocket leaves in the dressing. Serve the chicken goujons alongside the carrot fries, rocket salad and sour cream dip. 

Tips for fussy eaters

Make regular fries, using potatoes instead of carrots.

Pro tip

Don't dress the salad until just before serving, or it will go soggy!

Ingredients

Number of people

Goujons

Chicken breast 400 Grams
Corn starch 60 Grams
Grana padano, grated 60 Grams
Salt 1 Tsp
Eggs 1 Piece
Vegetable oil 1 Tbsp

Fries

Carrot 4 Pieces
Vegetable oil 1 Tbsp
Salt 1 Tsp
Sesame seeds 10 Grams

Dip

Fresh chives 15 Grams
Sour cream 60 Grams
Mayonnaise 20 Grams
Garlic powder 2 Grams
Black pepper 1 Tsp
Salt 1 Tsp

Salad

Olive oil 1 Tbsp
Balsamic vinegar 15 ML
Salt 1 Tsp
Black pepper 1 Tsp
Rocket 40 Grams
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