Low-Residue Rice Krispies Chicken Goujons
Last updated: April 2023
Today's recipe is actually one that I originally made for my toddler. Chicken nuggets are a firm hit in our household. It's one of the few meals he'll eat time and time again and I can usually eat them too if they're gluten-free! Given we were eating quite a few store-bought nuggets, I decided to find a recipe for a homemade version instead. But I needed one that was really simple to make, low in fiber, but still passed the crunch test. Introducing my low-residue Rice Krispies chicken goujons!
This recipe uses just a handful of ingredients: Rice Krispies (either the regular kind or gluten-free equivalents), dairy-free milk, and sliced chicken fillets. The result is a crispy, crunchy goujon that passed the toddler test and is much lower in fat than the regular nuggets, meaning it's perfect for those on the low-residue diet too!
Ingredients for low-residue Rice Krispies chicken goujons
- 2 chicken fillets (or, even easier, a pack of sliced mini chicken fillets)
- 50g of Rice Krispies
- 100mls of dairy-free milk or 1 egg
Directions for low-residue Rice Krispies chicken goujons
- If using regular chicken fillets, slice into goujon-style strips. If using pre-sliced chicken fillets then use these as they are.
- Put Rice Krispies into a sandwich bag and crush them using a rolling pin or anything (a plastic bowl works too). Alternatively, you can use a blender to blend into a thin flour but I personally prefer them just crushed as they are a bit more crispy. Once crushed, transfer onto a plate.
- Pour dairy-free milk into a bowl. If you're not egg-free, you can use an egg instead so break the egg and pour it into the bowl. The dairy-free milk/egg will act as the "sticker" to help the fillets stick to the coating.
- Dip each sliced fillet into milk/egg mixture and cover well.
- Then coat each fillet into the Rice Krispies crumb, making sure it is well-coated and covered evenly.
- Place chicken fillets onto a baking tray and cook for 20 minutes until cooked through (if using dairy-free milk rather than egg, then the goujons may not have a completely golden crumb so use a fork to check the meat is white and cooked).
- These can also be frozen either after or before cooking.
Crohn's and ulcerative colitis recipes
When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!
- calories: 260
- fiber: 0.4g
- protein: 28.9g
- saturated fat: 2.2g
- total fat: 7.8g
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