EatSmarter exclusive recipe

Golden Chicken Nuggets

Great for Kids
4
Average: 4 (2 votes)
(2 votes)
Golden Chicken Nuggets

Golden Chicken Nuggets - Just the thing to make small fast-food fans happy

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
249
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion of this recipe provides about 150 percent of your child's daily niacin requirement. The B-vitamin is indispensable in breaking down nutrients and energy production.

Raw vegetables with a yogurt or hummus dip and provides additional protein, calcium, satiating fibre and plenty of vitamins.

1 serving contains
(Percentage of daily recommendation)
Calorie249 kcal(12 %)
Protein29 g(30 %)
Fat11 g(9 %)
Carbohydrates6 g(4 %)
Sugar added1 g(4 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin18.3 mg(153 %)
Vitamin B₆0.6 mg(43 %)
Folate37 μg(12 %)
Pantothenic acid1.4 mg(23 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C1 mg(1 %)
Potassium510 mg(13 %)
Calcium47 mg(5 %)
Magnesium63 mg(21 %)
Iron1.1 mg(7 %)
Iodine4 μg(2 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2 g
Uric acid201 mg
Cholesterol67 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
2 tablespoons Canola oil
7 ounces Yogurt (low-fat)
2 garlic
1 small lemon
4 tablespoons Ketchup
salt
peppers
1 teaspoon ground paprika (sweet)
1 ½ pounds Chicken breasts
5 ounces Spelt flakes
6 tablespoons unsalted Shelled peanut
How healthy are the main ingredients?
KetchupgarliclemonsaltChicken breast
Preparation

Kitchen utensils

1 Tablespoon, 1 Bowl, 1 Cutting board, 1 Small knife, 1 Garlic press, 1 Whisk, 1 Teaspoon, 1 Large knife, 1 Freezer bag, 1 Rolling pin, 1 Baking sheet, 1 Parchment paper

Preparation steps

1.
Golden Chicken Nuggets preparation step 1

Mix oil and yogurt in a bowl until smooth. Peel the garlic and press through garlic press directly into the bowl.

2.
Golden Chicken Nuggets preparation step 2

Squeeze juice from lemon. Reserve 1 tablespoon juice and stir remaining juice into yogurt mixture along with ketchup. Season with salt, pepper and paprika.

3.
Golden Chicken Nuggets preparation step 3

Rinse chicken, pat dry and cut into about 2-inch pieces. Add to the yogurt mixture and marinate in the refrigerator for 1/2 hour.

4.
Golden Chicken Nuggets preparation step 4

Meanwhile, place spelt flakes and peanuts in a freezer bag and crush with a rolling pin.

5.
Golden Chicken Nuggets preparation step 5

Remove the chicken pieces from the marinade, drain well and toss to coat in the spelt-nut mixture.

6.
Golden Chicken Nuggets preparation step 6

Line a baking sheet with parchment paper, place chicken pieces on sheet and bake in a preheated oven at 400°F for 10 minutes. Turn chicken pieces over and continue baking until cooked through, another 10-12 minutes. Serve warm.