Healthy "fast-food": Chicken Goujons

neuro-praxis

For anyone looking for a Friday night fast-food style supper that won't interrupt a healthy diet, this is it.

I made this for me and my husband today, they were really delicious and comforting. He particularly liked them which is great for me - he does not need to shed weight and all of his favourite meals are calorific.

For 2:

400g chicken breast
1 heaped tablespoon flour, seasoned (I used salt, pepper and green herbs)
1 egg, beaten
1-2 slices bread, crumbed (blitzed in the food processor)
Cooking spray

1) Preheat oven to 200 degrees celsius and spray a baking tray (or lightly oil)
2) Cut each breast into 3-4 long strips
3) Dip in egg, then in flour, then in egg again
4) Dip in breadcrumbs
5) Arrange on tray
6) Bake until golden brown

I ate mine with salad and they were very filling. They would be good in wraps or sandwiches too, with no hidden calories. Next time I might bake a potato cut into wedges along with them.

Another great healthy fast food is a good home-made burger: we all know how to do that.

If anyone has any other recipe ideas, I'd love to hear them.

beerbaron

Im starvin now, Cant wait to try it

Lady Lainy

All you need are a bottle of Italian salad dressing (or any herb dressing with oil), salt, pepper and some onions. If you like, add some small pickled onions.
Preheat oven to 250°F.

Remove skin from potatoes and cut them into wedges (the bigger you make the cuts the longer it will take to bake.

Put the wedges in a bowl and pour Italian dressing over top. Mix or shake until all the potatoes are well coated.

Place potatoes in an oven safe pan or pot. (You may add some pickled onions if you wish).

Bake uncovered in the oven for about 30 to 40 minutes. Turn potatoes every 15 minutes.

rubadub

neuro-praxis wrote: »

Another great healthy fast food is a good home-made burger: we all know how to do that.

I get round or rib steak, trim off all the fat, and liquidise it, add spices if you want. Then make patties that can be frozen too. This works out cheaper than buying "lean mince" which is not all that lean anyways, and god knows what meat goes into any mince.

I use iceberg lettuce instead of a burger bun. Burger buns can have more calories than the burger itself. Wrapping the chicken in lettuce with low cal salad cream is nice too.

Lady Lainy

and a standard liquidiser powerful enough to do that?

Cool!

rubadub

Lady Lainy wrote: »

and a standard liquidiser powerful enough to do that?

Yes, sorry I also should have said to chop it up into 1 inch cubes first. It sort of forms a ball after a while in the blender, best to put in a little at a time. Afterwards take out the large ball sort of feel through it for any big unblended lumps.

I also make spag bol this way. Trim off all the fat, and then I attack it with a scissors, yep a scissors, they are great for cutting up meat, and safe. Then you really have big bits of mince. I prefer it in spag bol since there is more bite to it, "real meat" in it. Good for curries too.

Also you could just get your butcher to do it. Expect them to weigh it/price it with the fat on, then trim it off and mince the lean meat.


You could also get a mincing machine, lidl or aldi had one a while ago. I once searched for "mincing machine" on ebay, I got a load of Julian Clary dvds! no messing!

ali.c

neuro-praxis wrote: »

3) Dip in egg, then in flour

This step alone actually produces a pretty nice batter, it works great for fish too though i would fry in a tiny bit of oil/butter myself.

ApeXaviour

ali.c wrote: »

This step alone actually produces a pretty nice batter, it works great for fish too though i would fry in a tiny bit of oil/butter myself.

Yeah might try it, but with almond "flour" (you can get it in the Asia Market on Drury st Dublin) instead of breadcrumbs. I'd personally fry in a bit of olive oil too, maybe mixed with a little butter.

neuro-praxis

Actually, although I've said we all know how to make a great home-made burger, I thought I'd share the recipe for the one I made last night. It was the best burger I've ever cooked (and husband was sorry I hadn't made more).

For 2:

Half pound lean minced beef
1 large onion, minced (really, really finely chopped)
Splash soy sauce
Squeeze ketchup
Salt and pepper
Half a beaten egg, to bind

Mix all ingredients together in a bowl until well combined. Divide into 2 large or 4 small portions and form patties (burger shapes). It will be quite wet.

I cooked them gently til brown on a griddle pan but grilling them would be fine too. They are very juicy and will fall apart if handled roughly. We ate them in a bun with lots of salad and onions. Absolutely delicious.

wannabepr

I know this thread is really old but im wondering are the Wedges and Goujons healthty to eat maybe twice a week ???? Cheers

corkcomp

wannabepr wrote: »

I know this thread is really old but im wondering are the Wedges and Goujons healthty to eat maybe twice a week ???? Cheers

no offence, but thats a how long is a piece of string question!! what are your stats, goals and activity levels?

quinnermint

corkcomp wrote: »

no offence, but thats a how long is a piece of string question!! what are your stats, goals and activity levels?

Hi I work out on weights 2 days a week and HIIT 2 days a week. Goal is to lose fat!

pw01

what about home made chicken curry with rice as a healthy meal? i try it last week and it was gorgeous!

What bout healthy snacks for a lazy night in - air popped pop corn?

wannabepr

Sorry as you asking about them or saying their good?

pw01

Asking about the pop corn

The chick curry is all good!!!:)

pw01

No i make my own.

Cok all the veg and chicken in chicken stock , add in a little curry powder and tiny bit of corn flour to thicken!!

brianthebard

pw01 wrote: »

what about home made chicken curry with rice as a healthy meal? i try it last week and it was gorgeous!

What bout healthy snacks for a lazy night in - air popped pop corn?

Try and cut back on the rice, maybe equal parts rice and frozen peas they work really well with the rice and curry. frozen green beans are great to add to a curry too if you're looking for some extra veg.

rubadub

brianthebard wrote: »

frozen green beans are great to add to a curry too if you're looking for some extra veg.

Kidney beans bulk it up well too

Lothaar

THE ULTIMATE HOMEMADE BURGER TIP:

Buy some steak - whatever cut you fancy. Throw it into boiling water for 30 seconds. THEN mince it. Make your burger (whatever way you want to make it).

Boiling it kills the bacteria on the surface. So, now, when you cook it, you can have it rare, medium-rare, medium etc to suit your taste.

I cooked one medium-rare, which is how I like my steak, and it was amazing. The nicest burger I've ever tasted.

Peace and burgers,
L