Junk Food Makeover: Chicken Nuggets

(Photo: Jeff Burns)

Even adults crave the iconic junk food of their childhood, the chicken nugget. Here’s a much healthier way to enjoy them. We love using chicken because a healthy does of protein can help force excess water out of the body. Flax benefits heart health and radiant skin. Avocado is a great choice of oil because it has a smoke point of 500 degrees, keeping it stable for high heat cooking.

Ingredients:

• 12 oz boneless chicken breast
  

• sea salt and peppers to taste
  

• 3 egg whites
  

• 1/3 cup arrowroot
  

• 1/3 cup golden flax meal
  

• 1/3 cup quinoa flour
  

• 1 tablespoon avocado oil
  

Yields: 4 servings

Method:

1. Preheat oven to 350 degrees.
   

2. Place the chicken in a food processor, season with salt and pepper, and pulse until chicken forms a fine meal.
   

3. Scoop out and shape 16 chicken nuggets. Space apart on a parchment line baking sheet. Refrigerate for 20 minutes.
   

4. In a small bowl, combine the flax meal and quinoa flour. Set aside.
   

5. Place arrowroot in a small bowl. Set aside.
   

6. In a medium bowl, beat egg whites with a whisk until foamy.
   

7. Remove chicken nugget from fridge. Press gently on them so they flatten slightly.
   

8. One at a time, roll the nuggets in arrowroot, then dredge in egg white and then roll in the oat flax mix. Return to baking sheet.
   

9. Heat avocado oil in large cast iron skillet over medium high heat.
   

10. Brown chicken nuggets on each side for about 60 seconds. Place nuggets back onto baking sheet and finish cooking in the oven for six minutes.
    

11. Serve immediately with your favorite ketchup.
    

Tricia Williams is a chef and nutrition educator and founder of Food Matters NYC, a customized meal delivery service in Manhattan.

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