Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Golden Chicken Nuggets
- Ingredients
- 2 Tbsps Canola oil
- 7 ozs Yogurt (low-fat)
- 2 garlic cloves
- 1 small lemon
- 4 Tbsps Ketchup
- salt
- peppers
- 1 tsp ground paprika (sweet)
- 1 ½ lbs Chicken breasts
- 5 ozs Spelt flakes
- 6 Tbsps unsalted Shelled peanut
Mix oil and yogurt in a bowl until smooth. Peel the garlic and press through garlic press directly into the bowl.
Squeeze juice from lemon. Reserve 1 tablespoon juice and stir remaining juice into yogurt mixture along with ketchup. Season with salt, pepper and paprika.
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.
Meanwhile, place spelt flakes and peanuts in a freezer bag and crush with a rolling pin.
Remove the chicken pieces from the marinade, drain well and toss to coat in the spelt-nut mixture.
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.
(Percentage of daily recommendation)
| Calorie | 249 cal. | (12 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2 g | (7 %) |
Healthy, because
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.
Even smarter
Raw vegetables with a yogurt or hummus dip and provides additional protein, calcium, satiating fibre and plenty of vitamins.