Sausage & white bean casserole
Make this easy chipolata, bean and roasted veg one-pan dish for a healthy, flavour-packed meal that the whole family will love. It offers four of your five-a-day
Chicken goujons
- Preparation and cooking time
- Prep:
- Cook:
- Plus 1 hr chilling
- Easy
- Serves 4
Skip to ingredients
- 150ml buttermilkor skimmed milk mixed with 2 tsp lemon juice then left for 5 mins
- 2 large skinless chickenbreasts or 4 small pieces pork escalope
- 50g panko breadcrumbs
- 1 tbsp rapeseed oil
For the sauce
- 2 tbsp ketchup
- 1 tsp soy sauce
- ½ tsp white wine vinegar
For the carrot salad
- 2 large or 4 small carrots(about 300g), peeled and grated
- ½ lemonjuiced
- 1 tbsp olive oil
- baked potatoesto serve
Nutrition: Per serving
- kcal229
- fat7g
- saturates1g
- carbs18g
- sugars9g
- fibre3g
- protein21g
- salt0.7g
Method
step 1
Pour the buttermilk into a wide, shallow bowl. Cut each chicken breast in half horizontally and pat dry with kitchen paper. Turn them over in the buttermilk, leave in the dish and chill for 1 hr. Meanwhile, for the salad, mix the carrot with the lemon juice and olive oil. Mix the sauce ingredients together in another bowl and set both aside.
step 2
Heat a large, non-stick frying pan, tip in the breadcrumbs and toast in the dry pan for 2-3 mins until pale brown, stirring regularly so they don’t burn. Tip into a bowl and break up any large clumps.
step 3
Heat oven to 230C/210C fan/gas 8. Tip the crumbs onto a large plate, then lift the chicken breasts from the buttermilk, and roll them in the crumbs, making sure they are coated evenly.
step 4
Heat ½ tbsp of oil in a non-stick frying pan. Fry the chicken for 1-2 mins over a medium-high heat, then turn it over, adding the rest of the oil and fry for 1 min more.
step 5
Transfer the chicken to a baking sheet and bake for 5 mins, then rest for 5 mins and cut into strips. Serve the chicken and the carrot salad with the sauce and baked potatoes.
