Chicken gouj (Alamy)Chicken gouj (Alamy) © Copyright

Finger-lickingly tasty Chicken Goujons

Try sports nutritionist Emma Baraclough’s chicken goujons and see how high quality protein can aid your recovery.

The humble chicken goujon is loved by students, children at birthday parties… and Team WIGGINS. It’s a fantastic refuel option after a long day in the saddle, on the track or in the pool.

This month, Emma Barraclough – senior sports nutritionist at Science in Sport – shares her favourite protein-rich post-workout chicken recipe, which has been developed alongside David Dunne, performance nutritionist at Team WIGGINS cycle team.

The goujons contain more than 20g of high-quality protein. Thanks to the avocado and oats, they have a good mix of healthy fats and carbohydrate, too.

Ingredients (serves 1)

Chicken Goujons

  • 200g chicken tenderloins
  • 1 egg mixed with a splash of milk 
  • 1 tbsp of your favourite spice (fajita, cajun, jerk or paprika)
  • 1 cup of oats

Homemade Guacamole

  • 1 tomato
  • 2 ripe avocados
  • Juice of 1 lime
  • Handful coriander
  • 1/2 small red onion
  • 1/2 chilli, de-seeded (red or green)

Method

  1. Mix your spice blend with the oats, then whisk the egg and milk together

  2. Place the egg/milk & oat/spice mixtures in separate shallow bowls. Dip the chicken in the egg/milk mix before transferring to the
    oat/spice mix, ensuring you coat the meat generously

  3. For the guacamole dip, chop the tomato and avocado into chunks, dice the onion, chilli and coriander finely, then blend it all together with the lime juice. Garnish with a spring of coriander.

  4. Place the goujons on a baking tray and lightly coat with extra virgin oil. Oven cook the goujons at 180oc for 30 mins. Serve

Nutritional info per serving

Calories: 648

Protein: 53g

Fat: 22g

Carbohydrates: 70g

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