Serves 4 Ready in about 40 minutes
60g wholemeal roll, torn into pieces
1 tsp mustard powder
2 tsp dried mixed herbs
2 medium eggs, lightly beaten
4 skinless and boneless chicken breasts, thickly sliced
Low-calorie cooking spray
275g dried basmati or long-grain rice
350g frozen mixed vegetables (we used Birds Eye Steamfresh Classic Garden Mix)
4 sweetcorn cobs, halved
1 Preheat your oven to 200°C/fan 180°C/ gas 6 and line a large baking tray with baking paper.
2 Whizz the torn roll into fine crumbs in a food processor, then transfer to a shallow bowl. Add the mustard powder and herbs, and mix well. Put the eggs in another shallow bowl. Dip the chicken in the egg, then roll in the crumbs to coat each piece evenly. Place on the baking tray and spray with low-calorie cooking spray. Bake for 15-20 minutes, or until the chicken is cooked through.
3 Meanwhile, cook the rice and frozen mixed veg according to the pack instructions, then drain. Spray a non-stick wok or frying pan with low-calorie cooking spray and place over a medium-high heat. Add the rice and veg, and stir-fry for 1-2 minutes.
4 Place a non-stick griddle pan over a high heat. Spray the sweetcorn with low-calorie cooking spray and griddle for 8-10 minutes, turning often. Divide the nuggets and rice between 4 plates and serve with the corn.
Syns per serving: 1-1/2
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