Chicken goujons with mustard dip

    1 hour 35 min

    A favourite with both adults and children, this is a simple healthy version of the popular deep-fried take-away snack. Served hot, with 5 per cent fat oven chips and fresh vegetables, it makes a good family meal. Served cold, the goujons are ideal for a picnic or a packed lunch.

    13 people made this

    Serves: 4 

    • 150 ml (5 fl oz) 0% fat Greek-style yogurt
    • 7 tbsp wholegrain mustard
    • 1 tbsp snipped fresh chives
    • 550 g (1 ¼ lb) skinless boneless chicken breasts (fillets)
    • 2 tbsp plain flour
    • 200 g (7 oz) fresh wholemeal breadcrumbs
    • 1 garlic clove, crushed (optional)
    • 1 tbsp paprika
    • 2 eggs
    • pepper
    • lemon or lime wedges to serve

    Prep:55min  ›  Cook:40min  ›  Ready in:1hr35min 

    1. To make the mustard dip, mix together the yogurt, 1 tbsp of the mustard, the chives and pepper to taste. Spoon into a small serving bowl. Cover and chill until required.
    2. Meanwhile, split open each chicken breast horizontally, then cut lengthways into thin strips. Put the flour in a large polythene bag, add the chicken and shake until all the strips are coated in flour.
    3. Put the breadcrumbs, garlic, if using, the remaining 6 tbsp of mustard and the paprika in a large bowl, and mix together until well blended. Tip the mixture onto a large plate. Break the eggs onto a deep plate and lightly beat with a fork.
    4. Remove the chicken strips, one at a time, from the bag of flour, shaking off any excess, and dip first into the beaten egg and then into the breadcrumb mixture, pressing the breadcrumbs evenly over them. Arrange the goujons on a large non-stick baking tray and chill for about 30 minutes.
    5. Preheat the oven to 200°C (400°F, gas mark 6).
    6. Bake the goujons for 30–40 minutes or until they are golden brown and crisp. Serve hot or cold, with the mustard dip and with lemon or lime wedges.

    Some more ideas

    For curry-flavoured goujons, replace the mustard in both the chicken coating and dip with curry paste (mild or medium, to taste). * For spicy goujons, omit the mustard and add ½ tsp ground cardamom, ½ tsp ground cinnamon, 1 tsp ground cumin and 2 tsp ground coriander to the breadcrumbs. * To make oven chips, scrub 675 g (1 ½ lb) baking potatoes and cut into chips. Toss in a polythene bag with 1 tbsp sunflower oil and seasoning. Heat a baking tray in an oven preheated to 200°C (400°F, gas mark 6). Bake for 20 minutes. Turn them over, then bake for a further 40 minutes until crisp and browned.

    Plus points

    Greek yogurt contains only half the fat of soured cream, which forms the basis of a classic soured cream and chive dip. In this recipe, the fat content is cut even further by using 0% fat Greek yogurt. * Wholemeal breadcrumbs offer considerably more fibre than white breadcrumbs. They contain 5.8 g fibre per 100 g/3 ½ oz as compared to 1.5 g.

    Each serving provides

    Excellent source of niacin, vitamin B6. Good source of copper, iron, selenium, vitamin A, vitamin B12, zinc. Useful source of calcium, folate, potassium, vitamin B1, vitamin B2.

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