Crispy on the outside, tender on the inside, these nuggets hide grated zucchini for maximum moisture. Served with roasted peppers and onions, this is a complete and balanced dish that appeals to kids and adults alike.
Ingredients
- 400 g chicken breast
- 1 piece zucchini
- 1 piece red bell pepper
- 1 piece red onion
- 100 g panko breadcrumbs
- 50 g grated Parmesan
- 2 pieces egg
- 3 tbsp olive oil
- to taste salt
- to taste ground black pepper
Method
- Preheat the oven to 200°C. Line two baking sheets with parchment paper.
- Finely grate the zucchini. Place it in a clean kitchen towel and squeeze firmly to extract as much water as possible. Set aside.
- Cut the chicken breast into pieces, then chop them with a knife or pulse in a food processor to obtain a minced texture (not a purée).
- In a large bowl, mix the ground chicken, the squeezed zucchini, the egg, a pinch of salt, and a pinch of pepper. Mix until well combined.
- In a shallow dish, mix the panko breadcrumbs and the grated Parmesan.
- With slightly damp hands, form evenly sized nuggets (about 6 cm long). Roll them one by one in the breadcrumb-Parmesan mixture, pressing firmly to make the breading adhere.
- Arrange the nuggets on a baking sheet. Drizzle with 1 tablespoon of olive oil.
- Bake the nuggets for 15 to 20 minutes, until nicely golden and crispy.
- Meanwhile, cut the red bell pepper and red onion into strips about 1 cm wide. Arrange them on the second baking sheet. Drizzle with the remaining olive oil, and season lightly with salt and pepper. Toss with your hands.
- Bake the vegetables at the same time as the nuggets or just after, and roast for 20 minutes, stirring halfway through.
- Serve the hot nuggets with the roasted peppers and onions.
Nutrition
Per serving
- Energy
- 393.3 kcal
- Protein
- 33.57 g
- Carbohydrate
- 19.12 g
- Fat
- 19.95 g
- Fibre
- 1.24 g
- Calcium
- 128.17 mg
- Iron
- 0.17 mg
- Magnesium
- 11.01 mg