Thursday, 14 August 2014

Yvonne’s healthy cornflake chicken goujons

My friend at work, Yvonne, seems to be a secret Delia Smith, always rustling up dishes in the kitchen for her dinner or for dinner parties, often making us jealous when she brings in her left over for lunch the next day. She is keen on making things from scratch too, which means they are often a more healthy option than other tasty delights.

Recently Yvonne bought in some breaded chicken goujons to accompany her lunch time salad. But it turns out they weren’t breaded and deep fried – they were made from cornflakes!

Yvonne's cornflake chicken 

Yes the humble breakfast cereal! Who knew you could make more than just chocolate corn flake cakes with them!

And as well as being delicious, it is so simple, cheap and quick to make! It’s also a lot lower in fat and healthier overall as there is no need to fry and there is no fat in a corn flake! I had to try them and share them with you!

here is what you need...

½ cup flour 
pinch of salt and pepper 
2-3 large eggs 
4-6 cups cornflakes, finely crushed 
optional flavourings: 2 teaspoons dried parsley, 1 teaspoon garlic powder, 1 teaspoon of mustard powder or 1 teaspoon dried dill
3-4 chicken breasts, cut into strips(about 20 tenders)


Preheat oven to 180 – 200 degrees. 

In a small bowl season flour with 1 salt and pepper. In a second bowl whisk the eggs. 

In a third bowl, crush the cornflakes with your hands and mix the cornflakes with any of the flavourings 

use a big bowl as it's a bit messy!

Cover the chicken strips in flour to coat, shaking off excess. Dip into egg and then into cornflake mixture, making sure entire surface is coated. 

the egg enables the cornflakes to stick 

coat the chicken well with the cornflakes 

Arrange on a baking rack. Bake for 12 to 15 minutes, or until golden brown and cooked through, flipping once during cooking.

these crisp up nice so no need to fry 

I served mine with BBQ sauce, home made potato wedges, salad and a beetroot dip that I am obsessed with. 

For simple wedges, cut potatoes into “wedge” shapes, toss them in olive oil and season well (can use other seasonings likes dried parmesan or cajun spice) and pop them in the oven for about 30-45 minutes. Simples.

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