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.
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.
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.
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.