Most kids, including my own, will tell you that their “go to” favorite fast food meal is the infamous chicken nuggets and fries. It seems easy enough to head through the drive through and grant this request. After all, its chicken, which is protein, right? Wrong! In fact, fast food chicken nuggets are among the unhealthiest foods consumed. This is mostly, because there is more filler and saturated fat than actual white meat. In just a FOUR-piece chicken nugget meal, the calories average around 200 with typically 13 grams of fat. And the sodium is off the chart…try over 500 mg! In addition, these little nuggets are fried in all kinds of oils, including hydrogenated soybean oil. As for those fries, they are also drenched in saturated fats and high in calories.
Skip the drive through and make your home-made, baked, chicken nuggets and fries. Most importantly, this recipe is kid approved.
Pre-heat your oven to 400.
Ingredients for chicken nuggets:
- 5 lbs organic/free range chicken cutlets.
- 1 large organic/free range egg
- 1 cup blanched almond flour
- ½ cup almond meal
- 3 tbsp onion powder
- 2 tbsp garlic powder
- 2 tbsp oregano
- 1 tbsp pink Himalayan crystal salt
- 1 tsp almond milk (optional)
Ingredients for the dipping sauce (honey mustard glaze)
- ¼ cup organic maple syrup
- 2 tsp dijon mustard
- ½ tsp garlic powder
Take the washed chicken cutlets and slice into nuggets/tenders. In a medium bowl, mix all the dry ingredients together. In a small bowl, whisk the egg and add the almond milk. Dip each nugget in the egg mix first and then the dry mix (make sure each piece is entirely coated). Place each nugget on a parchment lined baking tray and cook for ½ hour- 45 minutes. Flip the nuggets halfway through. While this is happening, make your honey mustard glaze by combining all ingredients. Adjust to your liking. Want ketchup instead? Be sure to buy ketchup without high fructose corn syrup. For a ketchup with no sugar at all, try Primal Kitchen brand. Once the nuggets are done cooking, drizzle some avocado oil on top of each piece.
For the fries… there are plenty of healthy options. What’s the easiest? Go to Trader Joes and get their crinkle cut butternut squash fries, located in the produce section. Cook with avocado oil and some salt. Another easy option is cutting sweet potatoes into slices and cook with avocado oil and some salt. Cook on 400 for around ½ hour.
Some food for thought: This recipe is quick and takes the same amount of time as a round trip to that fast food chain… but hold the heart disease.
Lisa A. Bloom resides in New York with her husband and three wonderful daughters. She graduated from the University at Albany with majors in English and Psychology and received her law degree from Hofstra University. When she isn’t working, Lisa enjoys spending time with family, writing, hot yoga and cooking Paleo. You can follow her on Instagram @Paleoworkingmama