Ingredients

The following ingredients have 4 Servings
  • 3 large skinless chicken breasts (cut into 3 - 4cm chunks)
  • 150 g wholemeal bread (blitzed into breadcrumbs)
  • 2 medium eggs (lightly beaten)
  • 1 tbsp sea salt
  • 1 tbsp granulated sweetener
  • 1/2 tbsp Chinese five spice powder
  • 1 good pinch of dried chilli flakes
  • 1 tsp ground white pepper
  • 1/2 green pepper (finely diced)
  • 1/2 red pepper (finely diced)
  • 2 spring onions (finely chopped)
  • 1 small red chilli (finely chopped (deseeded if wished))
  • low calorie cooking spray

Instruction

  • Pre-heat the oven to 180ºC. Line a large baking tray with greaseproof paper and spray with low calorie cooking spray.
  • For the salt and pepper mix: Place a small frying pan over a low heat and add the sea salt. Toast the sea salt in the frying pan for 1 - 2 minutes, stirring, until lightly golden in colour.
  • Place the toasted sea salt in a small bowl and stir in the sweetener, Chinese five spice powder, chilli flakes and white pepper.
  • Place the lightly beaten egg on a plate and the breadcrumbs on another plate.
  • Dip the chunks of chicken in the egg, turning to coat all over, then dip in the breadcrumbs and coat well.
  • Place the breaded chicken on the baking tray and sprinkle the salt and pepper mixture over, turning to sprinkle on all sides. Spray with low calorie cooking spray.
  • Place in the oven for 25 - 30 minutes, turning once, until the chicken is golden and thoroughly cooked through. Test that the chicken is cooked by cutting a piece in half, the juices should run clear and there should be no signs of pinkness.
  • Place a small frying pan on a medium heat and spray with low calorie cooking spray. Add the green pepper, red pepper and chilli and fry for 2-3 minutes, stirring. Add the spring onion and cook for a further 1-2 minutes, stirring well.
  • Sprinkle the vegetable mixture over the cooked chicken nuggets and serve at once.