Chicken nuggets are a popular choice for a quick and tasty meal, particularly for children, but they’re often loaded with unhealthy fats, sodium, and preservatives. Our Healthy Seed Chicken Bites are a delicious and nutritious alternative, made with wholesome ingredients and cooked in an air fryer for a crispy texture without the excess oil. Let’s dive into this recipe and see how it stacks up against store-bought and fast-food chicken nuggets!
Ingredients:
- 2 chicken breasts, cut into bite-sized pieces
- 1/2 cup chickpea flour
- 1 egg, beaten
- 2 tablespoons sesame seeds
- 2 tablespoons chia seeds
- 2 tablespoons flax seeds (add any seed you prefer)
- 1 cup mixed grain bread crumbs
Instructions:
- Prepare the Coating:
- In one bowl, place the chickpea flour.
- In a second bowl, beat the egg.
- In a third bowl, mix the sesame seeds, chia seeds, flax seeds, and mixed grain bread crumbs.
- Coat the Chicken:
- Dredge each chicken piece in the chickpea flour, shaking off any excess.
- Dip the floured chicken into the beaten egg.
- Finally, coat the chicken in the seed and breadcrumb mixture, pressing gently to ensure an even coating.
- Air Fry the Chicken:
- Preheat your air fryer to 180°C (350°F).
- Arrange the coated chicken pieces in a single layer in the air fryer basket.
- Cook for 12-15 minutes, turning halfway through, until golden brown and cooked through.
- Serve:
- Serve your Healthy Seed Chicken Bites hot, with your favourite dipping sauce or a side of fresh vegetables.
Nutritional Comparison
Healthy Seed Chicken Bites (per 100g serving):
- Calories: 220
- Protein: 20g
- Carbohydrates: 15g
- Dietary Fiber: 5g
- Total Fat: 10g
- Saturated Fat: 1g
- Sodium: 200mg
- Ingredients: 100% chicken breast, chickpea flour, egg, sesame seeds, chia seeds, flax seeds, mixed grain bread crumbs
Store-Bought Chicken Nuggets (per 100g serving):
- Calories: 270
- Protein: 15g
- Carbohydrates: 18g
- Dietary Fiber: 1g
- Total Fat: 18g
- Saturated Fat: 3.5g
- Sodium: 600mg
- Ingredients: Typically contain a blend of chicken meat, fillers, preservatives, and often not 100% chicken.
Fast-Food Chicken Nuggets (per 100g serving):
- Calories: 290
- Protein: 12g
- Carbohydrates: 20g
- Dietary Fiber: 1g
- Total Fat: 19g
- Saturated Fat: 4g
- Sodium: 700mg
- Ingredients: Often contain a mix of chicken meat, fillers, binders, and artificial additives, and are not 100% chicken.
Why Choose Healthy Seed Chicken Bites?
- Lower Calories: Our homemade chicken bites are significantly lower in calories compared to both store-bought and fast-food options.
- Higher Protein: With 20g of protein per serving, they are an excellent source of this essential nutrient.
- Healthy Fats: The use of seeds and mixed grain breadcrumbs provides healthy fats and additional fibre.
- Reduced Sodium: With much less sodium, they are a heart-friendly choice.
- No Preservatives: Made with fresh, wholesome ingredients, our chicken bites are free from preservatives and artificial additives.
- 100% Chicken: Unlike many store-bought and fast-food options, our recipe uses 100% chicken breast, ensuring you get the best quality protein without any fillers or artificial additives.
Making the switch to homemade Healthy Seed Chicken Bites is not only better for your health but also incredibly satisfying. These tasty bites are packed with nutrients, lower in unhealthy fats and sodium, and free from unnecessary additives. Try this recipe today and enjoy a healthier version of a classic favourite!
At home with Mrs E 