CHICKEN GOUJONS IN ORANGE SAUCE
- Skinless chicken breast
- Rolled oats
- Plain flour
- Chicken stock
- Orange zest & Juice
- Black pepper
Coating any meat or fish prior to cooking can be time consuming but you can cut the time right down by following this method;
Cut the chicken breast into thin strips. Place 1 tablespoon of plain flour into a plastic freezer or sandwich bag, Pat the chicken dry on a piece of kitchen roll then place the chicken into the bag with the flour. Hold the top closed and roll the chicken around in the bag until it is coated with a thin layer of flour. Shake out any excess flour (depending on the quantity you make you should add the flour a little at a time and only use just enough to get the job done). Lightly beat the egg or eggs in a bowl and tip into the bag. Ensure the chicken is coated with the egg then add rolled oat and shake the bag until the chicken is coated.
Take the chicken pieces from the bag and shallow fry in nut or rape seed oil on a high heat for 2-4 mins. Keep it moving.
Put the chicken stock in a pan and bring to the boil, turn down to simmer and grate the orange zest into the pan, sqeeze the juice into the pan and add oregano and black pepper to taste.
Job done, protein and slow release carbs in one dish. Tastes good too.