Tender Squashed Chicken Fingers

These are a great alternative to shop-bought breaded chicken pieces, and are very simple and quick to cook. Flattening the chicken in this way helps to make it lovely and tender, as well as helpfully reducing the cooking time. The kids will probably also enjoy giving it a good bash! Adding the lemon zest and thyme creates a delicious freshness but the recipe works well without if you don’t have them to hand.

We have listed three different dips that can be eaten with the chicken fingers. Changing the dips is a great way of adding variety of tastes and ingredients to your child’s diet.

Serves 4

20 minutes prep time

400g of chicken breast (approx. 2 small sized breasts)

zest of 1 lemon and teaspoon of thyme (optional)

40g while spelt (although gluten-free works well too)

Knob of butter

Method

Lay the chicken breasts on some cling film to prevent it from sticking to your chopping board, then lay another piece of cling film on top. Using the side of a rolling pin gently but firmly tap down on the breast and flatten it until it's about 2-3 cm in thickness all the way across.

On a plate, mix the flour, lemon zest, thyme and seasoning. Place the breasts into the flour and coat on both sides (tapping off any excess).

Meanwhile, heat a knob of butter in a frying pan until it is foaming and add the chicken - cook for 3 minutes per side, until cooked through yet still moist. Slice each breast into fingers and serve with whichever dip you fancy.

Try serving with bulghar wheat or quinoa and roasted baby carrots.

Garlic Butter Dip

This delicious garlicky butter appeals to all. It is worth making some extra as it is really handy to have in the freezer (it will last a few months), stored in ice cube trays. You can use many different things to flavour butter (such as smoked praprika, parmesan and sundried tomato, coriander) and add them for variety to dishes.

80g butter, softened

1 clove garlic, pasted or crushed

A handful of parsley

Seasoning

Place the butter in a bowl and mix in the garlic paste, chopped herbs and seasoning. Next, take a piece of cling film and pop the butter in the centre. Using the cling film to protect your hands roll the butter into a cylindrical shape and place in the fridge. When the chicken is ready, either cut a slice from your cylinder of butter and allow it to come to room temp or put the butter into a small pan and melt it for dipping the chicken fingers.

Miso Dip

Children love this unusual sweet sticky sauce. Miso paste is widely available in most supermarkets and health food shops. It is a fermented food and great for supporting digestion.

1 tablespoon miso paste

2 tablespoons sesame oil

1-2 tablespoons honey

Simply stir the ingredients together. This last in your fridge for at least 2-3 days and is great with steamed vegetables too.

Herby Yoghurt

This is a lovely vibrant sauce to keep in your fridge to throw on pasta, or for dipping pitta or crudites. Live yogurt contains healthy bacteria which is useful for supporting both our digestion and immunity.

140 ml Greek yoghurt or natural yoghurt

3 tablespoons sour cream or crème fraiche

1 – 2 teaspoons lemon juice

1 clove garlic

A large handful of parsley, mint and coriander (light herbs such as dill, tarragon & chervil would all work well)

Place all the ingredients in a food processor, or use a hand blender, to blitz everything together. It will last in your fridge for 2-3 days

You can find this recipe under Tender Squashed Chicken Fingers in the Dinner section