Recipe
Kid-Friendly Oven Baked Chicken Nuggets & Sweet Potato Fries
Prep Time: 10 min
Cook Time: 45 min
Serves: 4
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.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
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).