Kid-Friendly Oven Baked Chicken Nuggets & Sweet Potato Fries

Kid-Friendly Oven Baked Chicken Nuggets & Sweet Potato Fries

It can be tough to feed kids the food they want while keeping their meals nutritious. This recipe achieves that delicate balance, with chicken nuggets and sweet potato fries that are baked instead of fried.

Ingredients

  • Serves: 4
  • Prep Time:
  • Cook Time:
  • 1 lb (0.5 kg) boneless, skinless chicken breast(s)
  • 2 tbsp (30 mL) Dijon mustard
  • 2 tbsp (30 mL) 2% milk
  • 1/4 cup (60 mL) breadcrumbs, dry, fine
  • 3 tbsp (45 mL) Romano cheese, finely grated
  • 1/4 cup (60 mL) whole wheat flour
  • 1/2 tsp (2.5 mL) garlic powder
  • 1/2 tsp (2.5 mL) oregano, dried
  • 4 cups (1 L) sweet potatoe(s), peeled, cut into French fry sticks
  • 1/4 cup (60 mL) olive oil
  • 1 tsp (5 mL) sweet paprika
  • 1 tsp (5 mL) pepper

Instructions

  1. Preheat oven to 450°F (230°C). Whisk together the mustard and milk in a shallow dish. Cut each chicken breast into 4 pieces and coat in this mixture.

  2. In a large, shallow dish mix together the bread crumbs, Romano cheese, flour, garlic and oregano powder. Using a dry hand, scoop and pat the crumbs over the chicken breasts in this second mixture. Place in a glass baking dish sprayed with non-stick vegetable oil. Spread nuggets out so they will be crispy and brown.

  3. Toss sweet potatoes in a bowl with olive oil, garlic, paprika and black pepper. Bake on a baking sheet sprayed with non-stick vegetable spray. Spread fries out so they will be crispy and brown.

  4. Bake the chicken and sweet potato fries for 30-45 minutes until crisp, browned and cooked through.

    Nuggets should reach an internal temperature of 165°F (74°C).

Serve with your favourite dipping sauces.

Nutrition Info

  • Per 300 g serving Amount
  • Calories 450
  • Protein 32 g
  • Fat 18 g
  • Saturated Fat 4 g
  • Carbohydrate 41 g
  • Fibre 6 g
  • Sugar 7 g
  • Cholesterol 70 mg
  • Sodium 430 mg
  • Per 300 g serving % Daily Value
  • Potassium 25
  • Calcium 15
  • Iron 15
  • Vitamin A 20
  • Vitamin C 10
  • Vitamin B6 57
  • Vitamin B12 27
  • Folate 8
  • Magnesium 34
  • Zinc 21

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