Chicken Nuggets with Honey Mustard

• 200 g raw Chicken breast (7.1 oz raw)
• 12 g All-purpose flour (1½ tbsp)
• 35 g (about 1 egg white) Egg white (1 large egg white)
• 30 g Dry breadcrumbs or panko (1.1 oz)
• 1 g Paprika (½ tsp)
• 0.5 g Garlic powder (⅛ tsp)
• 1.2 g Salt (¼ tsp)
• 4 g Vegetable oil spray (¾ tsp)
• 150 g raw Broccoli florets (5.3 oz raw)
• 12 g Dijon or yellow mustard (¾ tbsp)
• 10 g Honey (1½ tsp)
• 30 g Nonfat Greek yogurt (2 tbsp)

You'll need: Air fryer (or oven and baking sheet), 2 shallow bowls, Small bowl, Cutting board and knife, Tongs.

Method

1. Cut and crumb the nuggets

   Heat the air fryer to 200°C (400°F). Cut the chicken into 3 cm (1 inch) chunks. Then scrub the board, knife and your hands with soap before you touch anything else. Mix the flour with the paprika, garlic powder and most of the salt in one bowl and put the egg white in the other. Toss the chunks in the flour mix, dip them in egg white, then press them into the breadcrumbs.

   Cut the chunks the same size so they all finish together.

2. Air-fry nuggets and broccoli

   Spray the nuggets with the oil and air-fry them for 6 minutes. Add the broccoli, toss it with a pinch of salt and a light spray of oil, and cook 5–6 minutes more, shaking the basket once, until the nuggets are golden and 74°C (165°F) in the middle and the broccoli is charred at the edges. No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; each batch takes about 5 minutes longer.

   Add the broccoli halfway. It needs less time than the chicken.

3. Stir the honey mustard

   Stir the mustard, honey and yogurt together in the small bowl until smooth.

   The yogurt keeps the sauce creamy for far fewer calories than mayonnaise.

4. Serve

   Pile the hot nuggets and broccoli on a plate with the honey mustard for dipping.

   Serve right away. The crust is crispest in the first few minutes.

Swaps

• Chicken breast → Chicken thighJuicier, about 25 kcal more.
• Dry breadcrumbs or panko → Crushed cornflakesA crunchier, slightly sweet coating.