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Homemade Chicken Nuggets with Potato Wedges and Baked Beans

Preparation: 15 mins

Cooking: 30 mins

Serves 4, costs under £5.00

Ingredients

  • 4 Chicken Breasts (400g)
  • 3 Tablespoons Plain Flour (60g)
  • 1 Egg (50g)
  • 3 Cups Breadcrumbs (150g)
  • 5 Potatoes (1kg)
  • 2 Tablespoons Vegetable Oil (20g)
  • 1 Can Reduced Salt and Sugar Baked Beans (420g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Wash potatoes and then cut in half and then into wedges. Cook in a pan of boiling water for 10 minutes.
  2. Preheat the oven to 200°C / 180°C fan oven / 400°F / gas mark 6. 
  3. Dice chicken into approximately 2cm x 2 cm cubes. 
  4. Break egg into a bowl and whisk using a fork. Put the flour and breadcrumbs on separate plates. Cover a baking tray with greaseproof paper. 
  5. Coat each cube of chicken in flour, then dip in the egg and roll in breadcrumbs until all surfaces are covered. Place on the baking tray.
  6. Drain the wedges, then place on another baking tray  and drizzle the oil over them.
  7. Cook wedges and nuggets in the oven for approximately 20 minutes, turning over half way. Ensure the chicken is white in the middle before serving.
  8. Heat the baked beans through on the hob or microwave and serve with the nuggets and wedges.

Nutritional Information


Per 100g
Per 498g serving (% ref. intake)

Energy Kcals
155.00
772.00 (39.00%)
Energy Kj
651.00
3242.00 (39.00%)
Protein
9.20g
45.80g
Total Fat
1.90g
9.50g (14.00%)
Saturated Fat
0.30g
1.50g (8.00%)
Carbohydrates
26.40g
131.50g
Total Sugars
1.40g
7.00g (8.00%)
NSP Fibre
2.60g
12.90g
Sodium
104.00g
518.00g
Salt
0.30g
1.50g (25.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.