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Couscous chicken nuggets and rainbow chips recipe

Couscous chicken nuggets and rainbow chips recipe

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Nutrient-packed couscous chicken nuggets and carrot, parsnip & potato make up this healthy midweek option. Baked instead of fried, this cooking method ensures your dinner is low in fats and saturates – more than enough reason to get this in the oven tonight! See method

  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 326 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 75g wholewheat couscous
  • 4 carrots, scrubbed and cut into chips
  • 2 parsnips, scrubbed and cut into chips
  • 1 baking potato, scrubbed and cut into chips
  • 1 tbsp olive oil
  • 400g pack diced chicken breast, patted dry with kitchen paper
  • 2 tbsp Dijon mustard

For the dip

  • 100g 0% fat yogurt
  • ½ tsp Dijon mustard
  • 1 small garlic clove, crushed
This recipe is a source of vitamins B3 and B6, which support normal energy-yielding metabolism

Each serving contains

  • Energy

    1380kj
    326kcal
    16%
  • Fat

    4g 5%
  • Saturates

    1g 4%
  • Sugars

    14g 15%
  • Salt

    1g 17%

of the reference intake
Carbohydrate 41.7g Protein 31.8g Fibre 10g

Method

  1. Preheat the oven to gas 6, 180°C, fan 160°C. Put the couscous in a heatproof bowl and pour over 100ml boiling water. Cover and leave for 5 mins, then fluff up with a fork, tip onto a plate and leave to cool.
  2. Toss the carrots, parsnips and potato with the oil in a baking tray; season. Bake for 30-40 mins until golden and crisp, turning halfway.
  3. Meanwhile, lightly brush the chicken with mustard, then dip in the couscous to coat all over. Transfer to a lined baking sheet, leaving space between the nuggets. Bake for 20-25 mins alongside the chips, flipping halfway, until golden and cooked through.
  4. Mix together the ingredients for the dip in a small bowl and serve alongside the chicken nuggets and rainbow chips.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

See more Chicken recipes

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