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).
70% protein.
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).
36% phosphorous.
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
Olive oil
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.
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Move the “toasted” quinoa to a baking dish where you will now combine with the Italian seasoning, garlic granules, and black pepper.
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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.
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Once all nuggets are on board the baking sheet, drizzle lightly with olive.
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Bake for 15 minutes.
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Turn the nuggets over and cook for a further 10 minutes. Serve.
