Healthy little golden nuggets
Craving some chicken nuggets one day and having everything available to make my first batch in the cupboard I set about creating something to fill the hole in my tummy.
These nuggets are oven backed, and whilst that is great for those health conscious next time I plan to shallow fry these in the pan, as I found them a little dry. But they do satisfy the fast food cravings and are a good deal healthier than store bought varieties.
The Tomato Sauce is easy to make and creates about 250ml so it’s handy to have in the fridge and it’s not loaded with sugar and chemicals so you can treat your little people or its great with sausages and chips too.
Makes a dozen
- 1/4 cup coconut flour, seasoned with salt and pepper or regular GF Flour
- 1 cup gf breadcrumbs
- 1 egg
- splash of milk
- 1 large chicken breast about 200g, cut into bite size pieces
- Baking paper
- 2 shallots, finely sliced
- 2 tomatoes, diced
- 1 celery stick, diced
- salt and pepper to taste
- 1 tbs fresh parsley, chopped
- 2 tsp tomato paste
- 1 cup chicken stock
- 1 tsp corn flour
- 4 tsp water
- 1/4 Tsp Red Food Colouring, optional
Preheat Oven at 200 degrees celsius or 390 F.
Line an oven tray with the baking paper.
On small plate cover half with the coconut flour and the other half with the bread crumbs. In a small bowl, whisk the egg and splash of milk.
Lightly cover all of your chicken pieces in flour. Then gently dunk them one at a time in the egg mix. Finally cover each with a good coating of the crumbs. I like to prepare my crumbing this way as you’re not having to constantly wash your hands from build up, just do each layer for all pieces before coating in the next.
Lay the nuggets onto the oven tray with space between. Bake for 25 minutes until cooked through.
Whilst the nuggets are baking make your own fresh tomato sauce.
Pop a little olive oil into your fry pan and cook the eschallots, tomatoes and celery, season with salt and pepper. Once the tomatoes have softened add the tomato paste and cook for two minutes.
Transfer ingredients to a Blender, with the fresh parsley and chicken stock. Whizz til smooth. Pour the sauce back into the fry pan and gently simmer for ten minutes until sauce begins to thicken.
Combine the corn flour and water in a small bowl or cup and pour into the tomato sauce to help thicken it even more. Cook for a further five minutes or until you are happy with the consistency.
As an optional, if you’re trying to fool little people into eating your healthy tomato sauce, add the food colouring. Set sauce aside and allow to cool before serving.
Handy Hint: Instead of baking these, why not pan fry them in a little olive oil? Three to four minutes on each side until cooked through will do the trick.