Healthy Chicken Nuggets with a Twist
If you're looking for a healthier take on everyone's favourite childhood comfort food, then you're in luck! Making your own healthy chicken nuggets at home is easier than you might think, and my healthy version won't disappoint. It's perfect for the fussiest little eater and even boosted with cauliflower!! So, it's the ideal alternative to the fried and processed fast food version – and kids will love it too. This recipe contains natural ingredients like rice breadcrumbs, cauliflower, and arrowroot. It can be baked in the oven instead of frying, resulting in crispy and irresistible nuggets without the nasties. So why not try making your own healthy chicken nuggets at home?
DIETARY: GF, NF
ALLERGENS: Egg
AGE GROUP: 8 months+
DIFFICULTY LEVEL: Medium
SERVES: 8
PREP: 20 mins
COOK: 10 mins (frying in pan), 20-30 mins (baking in the oven)
EQUIPMENT: High-speed food processor
INGREDIENTS:
½ cup (60g) arrowroot or cornflour
½ cup (125g) steamed cauliflower, cooled
2 eggs
1 ½ cups (185g) rice breadcrumbs
2 large chicken breasts (600g), skinless, cut into 3-4cm cubes
Extra virgin olive oil, for frying
METHOD:
Place the chicken pieces into a large bowl and add the arrowroot or cornflour. Mix until all the pieces are coated in cornflour.
Place the steamed cauliflower and eggs into a food processor and process until smooth. Transfer mixture into a large bowl. Season with salt and pepper.
In a medium-sized shallow bowl, place the rice breadcrumbs.
Add the coated chicken pieces to the cauliflower egg mixture and gently mix until all the pieces are coated evenly.
Finally, dip each piece into the breadcrumbs, pressing down firmly to ensure each nugget has a thick coating of the breadcrumb mix.
Heat 1-2 tbsp of oil in a large frying pan over medium heat. Place the nuggets in the pan in a single layer. Cook nuggets in batches for approx. 3-4 mins on each side- or until golden brown and cooked through. Drain on paper towel. Alternatively, you can bake them in the oven for 20-30 mins at 180°C.
MANDY’S SERVING SUGGESTION:
Serve with sweet potato wedges and steamed or roasted vegetables.
STORING LEFTOVERS: Store in an airtight container in the fridge for up to 3 days or freeze for up to 4 months.
TIPS:
Prep tips:
To reduce prep time, crumb chicken schnitzels instead of small nuggets and cut them after frying into nuggets.
You can also bake the nuggets in the oven at 180°C for 20-30 mins instead of frying.
Allergies:
For an egg-free version: Swap eggs for ¼ cup of milk.
Easy ingredient swaps:
Swap rice breadcrumbs for wholegrain breadcrumbs.
Swap arrowroot and cornflour for wholemeal spelt flour.
Swap cauliflower puree for pumpkin, broccoli, or parsnip puree.
Additional boosters:
Mix rice breadcrumbs with seed meal.
Baby-friendly version:
Serve mashed or in finger food-sized pieces.