Dinner tonight – Chicken nuggets, carrot french fries, and cauliflower mashed potatoes

It’s 2pm, do you know what you’re family is having for dinner tonight?

Check out this simple recipe, that you can make in 20 minutes or less! It’s super healthy, but the best part it that it doesn’t taste or look like it… And you probably have a lot of the ingredients already in your fridge and cupboard.

This is one of the recipes we made this week at T.O.T. Fitness Tuesday at Giggle N’ Hugs.

Enjoy!

P.S.  If you make any modifications, please post!

Chicken nuggets

 

                  1 cup whole wheat flour, whole wheat breadcrumbs or crushed whole wheat/whole grain pretzels (non salted)

1/2 cup flaxseed meal

¼ cup wheat germ

1/2 tsp. paprika

1/2 tsp. garlic powder

1/2 tsp. onion powder

Herbs to taste

1 cup broccoli, spinach, sweet potato or beet purée

1 large egg, lightly beaten

1 lb. boneless, skinless chicken breast or chicken tenders, rinsed, dried and cut into small chunks

olive oil or cooking spray

 

Preheat Broiler.  Combine flour, breadcrumbs, or crushed pretzels; flaxseed; and wheat germ in a gallon bag Ziploc bag.  Add in herbs, if desired and shake to combine.  Season chicken with paprika, garlic powder, and onion powder.  Mix egg and vegetable puree together in a bowl.  Dip the chicken in the egg and then into the dry mix and shake until lightly coated.  Place on a greased cookie sheet.  Spray the tops of the chicken with olive oil or cooking spray until lightly coated.  Broil chicken 10-15 minutes, until brown and crispy.

On the side:  Carrot French Fries and cauliflower mashed potatoes (see recipes below).

Bonuses:

  • Whole-wheat flour provides iron, thiamin and niacin, as well as fiber
  • Flax seed is a great source of omega 3 fatty acids, manganese and fiber
  • Wheat germ is a great source of folic acid, antioxidants, and fiber
  • Beets are a good source of fiber, potassium, and lutein.

Carrot Fries:

Chop carrots into uniform sticks, like French fries.  Lightly toss in ¼ tsp salt, 1/8 tsp pepper, and 1 tsp olive oil.  Spread out on a cookie sheet and bake at 425 for 20 minutes.

Cauliflower mashed potatoes:

Separate the florets to cook faster and place the cauliflower in a lightly salted pot of water. Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender. Mash until smooth, if necessary, place in a food processor adding 1 tbsp of water as needed.  Season as you would mashed potatoes and they’ll never know the difference!

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