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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.
Serves: 4
Prep Time: 10 min
Cook Time: 45 min

Ingredients

1 lb boneless, skinless chicken breast(s)
2 tbsp Dijon mustard
2 tbsp 2% milk
1/4 cup breadcrumbs, dry, fine
3 tbsp Romano cheese, finely grated
1/4 cup whole wheat flour
1/2 tsp garlic powder
1/2 tsp oregano, dried
4 cups sweet potatoe(s), peeled, cut into French fry sticks
1/4 cup olive oil
1 tsp sweet paprika
1 tsp pepper

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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).

Helpful Tip

Serve with your favourite dipping sauces.

Nutrition Info

Per 300 g serving Amount
Calories450
Protein32 g
Fat18 g
Saturated Fat4 g
Carbohydrate41 g
Fibre6 g
Sugar7 g
Cholesterol70 mg
Sodium430 mg
Per 300 g serving % Daily Value
Potassium25
Calcium15
Iron15
Vitamin A20
Vitamin C10
Vitamin B657
Vitamin B1227
Folate8
Zinc21