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Low FODMAP and Gluten Free Recipe - Chicken nuggets with smoky BBQ sauce


1 egg

2 tbsp gluten free flour

2 skinless chicken breast fillets, cut into chunks or fingers

50g gluten free breadcrumbs

fries or salad, to serve

For the bbq sauce

25g light muscovado sugar

2 tbsp wine vinegar

4 tbsp tomato ketchup

1 tbsp Worcestershire sauce

¼ tsp smoked paprika


Heat oven to 220C/200C fan/gas 7. To make the BB Q sauce, put all the ingredients in a pan with 6 tbsp water, and allow to bubble and reduce for 5 mins.

Place gluten free flour on a plate. Coat chicken in gluten free flour.

Shake off excess - this helps prevent a gluggy coating on the finished nugget.

Whisk egg in a shallow bowl. Dip gluten free flour-coated chicken in egg mixture. Let excess egg mixture drip back into bowl.

Combine gluten free breadcrumbs and seasoning on a plate.

Dip egg-coated chicken in gluten free breadcrumb mixture. Gently press on with fingertips to secure.

Spread out the chicken pieces on a baking tray and bake for 10 mins until tender but still juicy. Serve with the BBQ sauce and fries or salad.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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