Chicken and Veg Bites are perfect for school lunches (nut-free) or to take on a picnic and they make a healthy protein snack for after exercise. These mild flavoured small bites will suit the fussiest eater. I love dipping them into my quick and easy BBQ Sauce (recipe here). They are suitable to cook and freeze ahead to save time. I've used coconut flour to make them school lunchbox friendly but cassava flour can also be used (see quantity in the ingredient list).
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Add the egg, coconut aminos, mustard and spring onions to a large bowl. Use a fork to whisk together.
Add the chicken mince and combine well. Add the carrot and zucchini and mix well. Sprinkle the coconut flour (or cassava) and salt evenly over the chicken mixture, combine well making sure the flour is distributed evenly throughout. Allow to sit for 5 minutes while the coconut flour absorbs some moisture.
Heat a large frying pan on medium heat and add half the oil.
Scoop out rounded tablespoons of mixture and drop into the pan (you may need to cook in 2 batches). Cook for approximately 3 minutes on the first side. Use tongs to turn over and slightly flatten to form a small bite size patty. Add extra oil as needed. Cook the second side for a further 3 minutes or until cooked through. Set aside to cool for snacks or eat hot from the pan.
Store in a sealed container in the fridge for up to 4 days.
To freeze, line the chicken bites in a single layer on a tray and place in the freezer (this will prevent them sticking together). Once frozen remove to a freezer safe container. There is no need to thaw bites if you are packing them for an on the go snack.
I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.
Mustard is a condiment made from various varieties of seeds from the mustard plants (white or yellow mustard, brown or Indian mustard and black mustard). The seeds are ground to make different kinds of mustard. Dijon mustard is made when ground into a paste with added ingredients like water, salt, lemon juice and flavours and spices. It is a much milder mustard and is excellent to add to sauces and dressing.
Other names for spring onion are scallion or green onion. They have hollow green leaves and a small root bulb and can be eaten raw or cooked. The green tops are also used sliced or chopped as a garnish. The green tops are a good source of vitamin C and beta carotene.
Boneless chicken that's been ground down. Excellent for meatballs and can replace beef or pork mince in most dishes. Choose grass fed, free range chicken mince and if available, organic. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.
This crunchy orange vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.
A zucchini is also called a courgette or summer squash depending on which country you live in. Zucchini looks similar to a cucumber and is usually served cooked with it's skin left on. Zucchini contains a good amount of folate, potassium, vitamin A,C and fibre.
Coconut flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is a low-carb flour that's an excellent source of dietary fibre and protein. It's a good grain-free and nut-free alternative but does require a larger amount of liquid than normal when used for baked goods. When replacing in a recipe that calls for wheat flour (or almond meal), use this guide; 1 cup of regular flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. It can be used in soups, gravies and stews as a thickener and adds a boost of nutrition. Coconut flour may promote stable blood sugar levels and a healthy heart. In addition, it may have antibacterial properties and aid digestion and weight loss. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes, I used Organic Coconut Flour from 'Let's Do Organic' and 'Red Tractor Foods' I like their finer texture.
Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.
The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.