Crispy chicken bites and ranch dip

Nutrition content per serving^*

Crispy chicken bites serve (6 per serve):
Energy: 430 calories (1,798 kJ) | Protein: 36.5g | Carb: 3.6g | Sugar: 1.6g | Total fat: 29.4g | Sat fat: 5.8g | Fibre: 3.9g | Sodium: 172mg | Serves 4 | Total time: 35 mins + 1 hour chill time

Ranch:
Energy: 50 calories (211kJ) | Protein: 6.4g | Carb: 2.7g | Sugar: 2.5g | Total fat: 1.4g | Sat fat: 0.9g | Fibre: 1.5g | Sodium: 31mg | Serves 4

Ingredients:

Chicken bites

• 500g chicken mince
• 1 large egg
• ½ cup extra-light grated cheese
• 1 ½ cloves garlic, minced
• 1 tsp dried parsley
• 1 tbsp dried mixed herbs (thyme, rosemary, marjoram, basil, oregano, sage)
• ½ tsp onion powder
• 1 cup almond meal/flour
• Salt and pepper, to taste
• 1 tbsp extra-virgin olive oil, for frying

Ranch dip

• 1 cup plain non-fat Greek yoghurt (the thicker the yoghurt, the thicker the dip)
• 1 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried dill
• Salt and pepper, to taste
• Fresh chopped chives, for garnish
  

1. Line a baking tray with baking paper and combine all the chicken bite ingredients in a large mixing bowl, except for the almond flour.
2. Use your hands to mix well, then form approximately 24 small balls (1 ½ tbsp of mixture each), placing them spaced out on the lined baking tray. Refrigerate for 1 hour.
3. Meanwhile, prepare the ranch by combining all ingredients in a medium bowl. Refrigerate.
4. After an hour, spread the almond flour on a large plate and roll each ball in it to coat. Place breaded balls on a separate large plate.
5. Heat a large frying pan over medium-high heat and add 1 tbsp of oil.
6. Once the oil begins to sizzle, add the chicken bites (not touching) in batches and cook for about 3 minutes on each side until cooked through. You can scrape out any baked-on cheese when necessary to avoid burning.
7. Place the cooked bites on a plate lined with paper towel to soak up excess oil.
8. Once all cooked, sprinkle fresh chopped chives over the ranch dip and serve with the warm bites. Enjoy!

Chef’s tips:

• Store leftover chicken bites and ranch in separate airtight containers in the fridge for up to 3 days.
• Reheat the chicken bites in the oven or air fryer (180-200^oC for 10 minutes, flipping halfway through) for best results.
• Add leftover chicken bites to your salad for a tasty protein boost, and use the ranch as a salad dressing or dip for veggie sticks, or our tasty super seed crackers.

• Chicken mince is a great source of protein, B vitamins, phosphorus, and selenium. When consumed in moderation, chicken is a healthy addition to a well-balanced diet.
• This protein-rich, reduced-fat and lower-carbohydrate alternative to a popular takeaway food helps to support healthy hormone production while also keeping the kids happy.
  

*Approximate values from Xyris Foodworks software

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.