Low-Fat Chicken Goujons

The best Method to cook Low-Fat Chicken Goujons

by Yassine
Low-Fat Chicken Goujons

Low-Fat Chicken Goujons

These wonderfully crispy Low-Fat Chicken Goujons are baked rather than fried, which reduces the calories but keeps the same great taste! Kids will love these, but they can be dressed up with your favorite sauces to make them a hit with the adults in your family, too. The method for making these is almost identical to the Fajita-Spiced Chicken Schnitzel recipe (opposite) so I like to make both at the same time.

 

PREP: 10 MINS

COOK: 25–30 MINS

SERVES: 4

SUGAR: 1.1G

KCAL: 388

Ingredients

  • cup (110g) plain flour
  • cups (90g) panko breadcrumbs
  • 3 eggs
  • 4 skinless, boneless chicken breasts, cut into long strips
  • low-calorie cooking spray
  • salt and freshly ground pepper

How To Make Low-Fat Chicken Goujons Recipe

Lighter Serve: Green leafy salad and your choice of dressing

Family Serve: Skin-On Chips and peas

  1. Put the flour in a shallow bowl. Put the panko breadcrumbs in a second bowl and season with a generous grinding of salt Crack the eggs into a third bowl and beat with a fork, then set all 3 bowls next to each other on the worktop.
  2. Working with one strip of chicken at a time, dredge the chicken in the flour, shaking off any excess, then dip in the egg and, finally, roll in the panko breadcrumbs until Set aside on a baking parchment-lined baking tray and repeat until all of the chicken strips are coated.

TO COOK

Spray each goujon 2–3 times with low-calorie cooking spray. Transfer the baking tray to an oven preheated to 180°C/350°F/gas mark 4   and cook for  25–30 minutes,  until golden brown and cooked all of the ways through.

TO FREEZE

Transfer the uncooked goujons on the baking tray to the freezer for 1 hour to allow them to firm up,  then transfer them to a large, labeled freezer bag and freeze flat for up to 3 months.

TO COOK FROM FROZEN

These can be cooked directly from frozen. Lay the frozen goujons on a baking parchment-lined baking tray and spray each one 2–3 times with low-calorie cooking spray. Transfer to an oven preheated to 180°C/350°F/gas mark 4 and cook for 30 minutes until golden brown and piping hot all of the ways through.

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