Herby Seeded Baked Chicken Fingers
Serves 2 adults & 2 children
I’m sure that my fellow mammas (and daddas!) out there will be all too familiar with the struggles of trying to cajole fussy kids into eating the same meal as their parents. I’ve had far too many turned up noses to even bother trying to get them to try kale crisps or smashed avocado! But having said that, I am too time poor and far too exhausted at the end of the day to cook completely separate meals from scratch. So, I learnt the hard way that I needed to be sneaky. I needed to put on my secret mum-ninja clothes and find clever hidden ways to turn my kid’s favourite dishes into their healthier super cousins! All of the unhealthy classics made with a healthy twist, all equally enjoyed by kids and parents alike! Phew! Now pass the wine.
Today I am sharing with you my recipe for Herbed Seedy Baked Chicken Fingers. Not only does it provide good quality protein, but it has the extra benefit of the antioxidants, vitamins and minerals in the coating too. The chia and flaxseeds provide anti-inflammatory Omega 3s, the sunflower seeds provide a nice dose of Vitamin E and the pumpkins seeds are full of a range of micronutrients including iron, zinc and magnesium.
· 1 tbsp Sunflower Seeds
· 1 tbsp Pumpkin Seeds
· 1 tbsp Chia Seeds
· 3 tbsp Milled Flaxseeds (I use Linwoods)
· 2 tsp Dried Rosemary
· 2 tsp Dried Thyme
· Salt & fresh ground pepper to taste
· 350g Chicken Breast
· 1 Egg
NOTE — This is a basic recipe, but is very versatile in terms of flavours. For added variety, switch up the herbs (smoked paprika & chilli flakes work very well here too) or add hemp seeds and sesame seeds for an additional nutritional boost.
· Pre-heat the oven to 180 degrees.
· Mix the first seven dry ingredients together in a shallow bowl. Set aside.
· In a separate bowl, crack the egg and whisk gently with a fork.
· Cut the chicken breast into strips and dip into the egg.
· Then immediately coat in the herby seed mixture and place on a lined baking tray.
· Place in the oven for 10–12 minutes depending on how small you cut the chicken. Make sure to check that the chicken is fully cooked through.
NOTE — I like the coating to be chunky, but if you have fussy kids, then it might help to blitz the seeds together in a blender before you dip the chicken to make a sort of seed flour.
Macros for one adult serving
Calories — 259
Fat — 11g
Carbohydrate — 5g
Fibre — 4g
Protein — 35g
Iron — 14%