"All you need to know for a healthier child...."
These are a great alternative to breaded chicken and are very simple and quick to cook. Flattening the chicken in this way make it much more tender and also reduces the cooking time. The kids will probably enjoy giving it a good bash! Adding the lemon zest and thyme creates a delicious freshness but it also works well without if you don't have them to hand.
We have listed three different dips that can be used with the chicken fingers. Changing the dips is a great way of adding variety of tastes and ingredients to your child's diet whilst still cooking a simple dish you are familiar with.
Tender Squashed Chicken Fingers
Serves 4
20 minutes prep time
Ingredients
400g of chicken breast (approx. 2 breasts)
zest of 1 lemon and tsp of thyme (optional)
40g while spelt (although gluten-free works well too)
knob of butter (or oil if dairy-free is needed)
Method
Take your chicken breast and lay it 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 its about 2-3 cm in thickness all the way across.
On a plate, mix flour, lemon zest, thyme and seasoning. Place breast in to 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 into chicken fingers and serve with whichever dip you feel iike.
Serve with bulgar wheat and roasted baby carrots.
Garlic Butter Dip
The 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). You can use lots of different things to flavour butter (such as smoked praprika, parmesan and sundried tomato, coriander) and add them for a variety of dishes.
80g butter
softened
1 clove garlic, pasted
A handful of parsley
Seasoning
Place your butter in a bowl and mix in your garlic paste, chopped herbs and seasoning. Next take a piece of cling film and pop your 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 cyclnder of butter and allow it to come to room temp or put the butter into a small pan and melt so the fingers can be dipped.
Miso Dip
Children love this unusual sweet sticky sauce. Miso past is widely available nowadays and as it is a probiotic food it is really supporting for you digestion.
1 tbsp miso paste
2 tbsp sesame oil
1-2 tbsp honey
Simple stir ingredients together. Will last in your fridge for at least 2-3 days and is great with steamed vegetables too.
Herby Yoghurt
This is a great sauce to have in your fridge to throw on pasta or dip pitta in. It is really energy and immune boosting as well as supportive for the digestive function.
140 ml Greek yoghurt or natural yoghurt
3 tbsp sour cream or crème fraiche
1-2 tsp 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 in a small magimix or use a hand blender to blitz everything together to get this incredibly vibrant sauce.
Will last in your fridge for 2-3 days.
For an evening meal flatten the chicken breast and leave on a plate covered with cling film in the fridge (for up to a day). Flour just before you are ready to cook. Serve the chicken breast whole and top with a disk of garlic butter. Or thinly slice the chicken on a bed of salad with the miso or yoghurt dip drizzled on top.
Looking for more ideas?
This Honey and Mustard Chicken is great as is this Chicken with Lemon and Garlic too.
