Sunday, December 12, 2010

Chicken Nuggets and Sweet Potato Fries

My son loves all things ketchup, and while I try not to indulge him all the time, sometimes I like to make a meal that's a natural match while still being healthy.  Both the nuggets and the fries are oven baked, and taste delicious.

Chicken Nuggets
We're a family of three, and I find that 2 chicken breasts works well for us.

  • 2  boneless, skinless chicken breasts, cut into nuggets or fingers
  • 1 1/2 cups gluten-free bread crumbs.  I use coarsely ground ones because they have a crunchy consistency but any type would do
  • 1 tbsp. dried parsley or basil flakes
  • salt and pepper
  • 2 eggs
  • 1 tsp. plain mustard
Preheat oven to 350F
Lightly grease a cookie sheet 

1- In a bowl, beat eggs and mustard until combined.  In a separate bowl, combine bread crumbs, herbs, salt and pepper.
Lay out an assembly line: raw chicken, egg mixture, bread crumbs, cookie sheet.
2- One piece at a time, place the chicken in the egg mixture, covering completely.
3- Remove from egg and place in breadcrumb mixture.  Coat thoroughly, shake off excess and lay on cookie sheet.  Repeat process until all pieces are coated.
4- Place in oven for 15-20 minutes, or until there is no pink left in centre of nuggets.
5- Remove from oven and serve warm with dipping sauce of choice.

Sweet Potato Fries
1 large sweet potato is enough for us, but two is always a good bet.  I find that not peeling the potato helps it to keep a better shape, but they work well peeled too.

  • 1-2 large sweet potatoes, cut into french fry pieces
  • salt and pepper
  • olive oil to coat
Preheat oven to 425F  
Cover two cookie sheets with aluminum foil and lightly grease

1- Place fries in a bowl or a zip lock bag.  Salt and pepper to taste, and pour in enough olive oil to lightly coat.  Mix well or shake bag.  Fries should not be drowning in oil, or they will go soggy.
2- Arrange on cookie sheets, allowing space in between fries.
3- Bake for ten minutes, turn and bake for another 5-10, depending on desired level of crispness.
4- Allow to cool slightly before serving.
5- Serve with desired dipping sauce.

Sweet potato fries take spice really well, so if you're feeding older children who like spicy food, try adding some cayenne pepper or some coarse cracked black pepper before cooking.

This is a kid friendly meal, that tastes good but is healthy too.   I cook the chicken first, and then just keep it warm or place it back in the warmed oven for a few minutes while the fries are cooling.  A quick meal with simple ingredients and just a few steps.  Enjoy!

1 comment :

  1. Oh, I love these. I make chicken nuggets for my daughter quite a bit and I personally love sweet potato fries. I even had some today and a BBQ restaurant and I loved it.Thanks for sharing and I am following your blog as well. You can visit me at Make sure you leave a me a comment so I know you visited me :) Have a great evening!