Nuggets. Notoriously loved. Notoriously unhealthy. Not these!CREDIT: Jordan Lohan
I use black quinoa in these baked nuggets to simulate a scrunchy batter-like texture but to also add vital nutrients into what would normally be a wasted opportunity to obtain some key vitamins and minerals. Fantastic finger food and your guests will definitely appreciate your healthy approach.
Serves 4 (or more as finger food for a buffet)
Prep 15 minutes | Cook 25 minutes
Laced with Italian herbs and gloriously garlicky, these chunky morsels may soon become a favourite to cook in your kitchen. Want these all to yourself? The same method could be applied to a whole chicken breast and served along-side sweet potato chips for a healthy alternative to chicken n chips. For a crowd I serve along side a Red Pepper Dip and call the combination Coal & Fire.
BLACK QUINOA – Quinoa is a fantastic source of protein and is classed as a complete protein, meaning that it contains all 10 essential amino acids which you can normally only find within animal product. As well as providing a good supply of dietary fibre, (1 cup of) black quinoa will also supply 20% of your daily intake of folate (a B-vitamin essential for skin, liver, eyes, and hair), and 15% of Iron (red blood cells need this to carry oxygen around in the body). (SOURCE:www.livestrong.com )
CHICKEN – About 115g of free-range chicken will provide the following of your recommended daily intake;
97% vitamin B3 (significant protection from heart disease, lowers levels of bad cholesterol, elevates “good” cholesterol HDL).
56% selenium (selenium deficiency, which some people who are HIV positive may have, has implications on immune function, depression, cardiovascular disease, cancer, hypothyroidism, infertility in males).
40% vitamin B6 (can prevent anaemia, and also used to treat heart disease, high cholesterol, cramps, skin conditions, and boosting the immune system).
22% choline (liver protector).
21% vitamin B5 (great for acne and reducing oil production in the skin)
16% vitamin B12.
(SOURCE : www.whfoods.com )
CREDIT: Jordan Lohan
120g black quinoa
1 tbsp Italian seasoning
1 tsp garlic granules
½ tsp black pepper
Preheat your oven to 200c / 180c (fan) / Gas Mark 6
- In a sieve, wash the quinoa under the tap to rid their bitter coating.
- Lay the quinoa out on kitchen towel and press another piece of towel on top to dry thoroughly.
- On a large baking sheet, line with greaseproof paper and bake the quinoa for 8-10 minutes.
Set aside. Increase oven heat to 220c / 200c (fan) / Gas Mark 7
- In a bowl, toss the chicken pieces with two tablespoons of olive oil, a shake of salt and a pinch of pepper.
Move the “toasted” quinoa to a baking dish where you will now combine with the Italian seasoning, garlic granules, and black pepper.
Roll each piece of chicken around in the herby quinoa mix and make sure that it is coated thoroughly. Transfer each coated piece to a baking sheet lined with foil.
Once all nuggets are on board the baking sheet, drizzle lightly with olive.
Bake for 15 minutes.
Turn the nuggets over and cook for a further 10 minutes. Serve.
“Cooking Food Is One Thing… Sharing Food Is Everything” – From sunny Brighton, if you love my work then you’ll love my new book ‘Food For Friends’ – Available for Apple, Android and Kindle devises from TheGayShop.co.uk – Enjoy.