Easy and delicious Chicken Nuggets with a nut-free, lightly seasoned coating. I created this recipe with children in mind so they can enjoy a yummy, healthy school lunch (it's been taste tested by my grandkids and passed with flying colours). They are also perfect as an appetizer served with my BBQ Sauce, recipe here. I've used Cassava flour in the seasoning mixture. Cassava flour is also known as Yuca flour. Cassava is a vegetable, the root is dried and ground down to create a mild flavoured flour and has the texture of wholemeal flour. When sending the nuggets to school add a freezer pack to keep them chilled. I've included cooking instructions below for oven baking and cooking in an air fryer. The seasoning mixture can be made ahead and stored in a glass jar ready to use. If you only require half the quantity of chicken, weigh out half (100g) of the seasoning and store the remainder sealed for next time.
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Preheat oven to 200c (fan-forced). Line 2 oven trays with baking paper.
Add the eggs and coconut cream to a bowl and whisk together well and set aside.
Add the flour and seasonings to a bowl and stir well to distribute the spices evenly through the flour.
Add several pieces of chicken to the egg mixture and use a fork to turn and coat well. Lift out the chicken using the fork and place to the seasoned flour. Use a spoon to cover the top of the chicken pieces with the flour mixture, then use your hands to roll and generously coat.
Place the coated chicken on the prepared trays, repeat until all the chicken is coated. Drizzle a little olive oil on the top of each piece of chicken (no more than 1/2 teaspoon on each as you don't want too much liquid on the tray).
Transfer to the preheated oven and cook for 15 minutes, then remove and use tongs to turn each piece over. Return to the oven and continue cooking for a further 5 - 8 minutes or until cooked through and golden in colour.
Serve with my BBQ sauce, recipe here.
If cooking in an Air Fryer: Place half the coated chicken into the machine (depending on the size of your basket you may need to cook in 2 - 3 batches). Drizzle with a little olive oil over the top of each piece of chicken. Cook on 200c and set timer for 10 minutes, then open and use tongs to turn over each piece, cook for a further 5 minutes or until cooked through and golden.
Choose grass-fed, free-range chicken breast and organic if available. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.
I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. When purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.
The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.
Cassava flour has been a staple food around the world for centuries. It's native to South America and is presently grown as an annual crop in tropical regions. Cassava is a vegetable and the whole tubular root is peeled, dried and ground down to create a flour (it's not the heavily processed tapioca flour/starch which is only the extracted starch). Cassava flour has a mild flavour, is off-white/cream in colour and has the texture of wholemeal flour. One cup of all-purpose flour = 3/4 cup of cassava flour. I find it's a little like coconut flour in the way that it soaks up liquid and needs an extra egg for binding (all my recipes have been triple-tested). It has the ability to brown and produce a crust when used in baked goods, which often doesn't occur when using gluten-free flours. This paleo flour is free from grains, gluten, soy, nuts, additives and fillers. It's a perfect flour for those doing an autoimmune protocol diet, for nut-free baking, anyone with food allergies or intolerances. Cassava flour is high in potassium and vitamin C, it also contains calcium, vitamin A, folate, magnesium, iron, plus resistant starch, which can improve gut health. The shelf-life of cassava flour is typically much longer than other flours. It can be kept for up to two years and possibly longer if stored in an airtight container in a cool, dark location. Purchase from health food stores or online.
Check out DISCOUNT details: You can purchase online direct from an Australian producer, "Three Spades" (threespades.com.au). Three Spades have been very generous to the JOYful Table followers and have given us a 15% discount on their cassava flour. Use the code JOYFUL15 when purchasing 2 x 2kg bags (4kg or more), add the code when going through the checkout process. Another good brand is Otto's that can be purchased online from iherb.com
Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).
Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.
Italian herbs is a blend of dried oregano, marjoram, thyme, basil, rosemary and sage. A classic combination of lovely fresh herbs that you will find in many Mediterranean dishes. Mix into a tomato paste or puree to make a flavourful pizza sauce or add to roast chicken or fish. I use the brand 'Simply Organic' which I purchase online from iherb.
Allspice is a dried fruit and gets its name from its flavour, which seems to be a blend of cinnamon, nutmeg and cloves. The fruit is picked when green and ripped in the sun, when dried they are brown and look similar to a peppercorn, it is then ground for use in cooking.
Garlic powder is ground, dehydrated garlic. Where possible purchase an organic brand that doesn't contain anti-caking agents or fillers. I use the 'Simply Organics' brand.
Onion powder is ground, dehydrated onion. Where possible purchase an organic brand that doesn't contain anti-caking agents or fillers. I buy the 'Simply Organic' brand.
Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, know as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.