This is a great recipe for a healthy crispy coated chicken and it’s so easy to make. The addition of chia seeds not only gives it an extra crunch but adds so many health benefits including extra protein, fibre and calcium. You can use the recipe to either coat the whole chicken breast or slice it into thick strips and make crispy chicken goujons. They can be baked in the oven or air fryer. They are also delicious sliced on a salad or healthy wholegrain wrap.
Serves 6
6 Chicken Fillets
1 Egg
140g Seeded Wholemeal or Seeded Gluten Free bread of your choice 2 Tablespoons Smoked Paprika
2 Teaspoons Garlic Granules 1 Teaspoon Lemon Grass
1 Teaspoon Dried Parsley
2 Tablespoons Chia Seeds
Oilve Oil Spray
Method
Blend the bread in a food processor to make fine crumbs. Tip the crumbs into a large bowl and add the paprika, garlic granules, lemon grass, parsley and chia seeds and mix well making sure all the ingredients are combined.
Crack the egg into a separate bowl and beat with a fork.
To make the fillet just dip the chicken in egg and then into the crumb and place on a baking tray. For Goujons, cut into thick strips and do each strip into the egg and then the crumb.
Bake the fillets at 200 degrees for 25-35 minutes or until cooked in the middle (meat should be white and 75 degrees). Spray with olive oil half way through cooking for crispier coating.
For goujons bake for 15-25 minutes or until cooked in the centre of the thickest part (meat should be white and 75 degrees).
Spray with olive oil half way through cooking for crispier coating.
Calories per 100g serving 238 kcal
Tip spice it up by adding a pinch of chilli or cayenne pepper to the dry bread crumb.
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