Kiddipedia
Getting children to eat healthily is challenging at the best of times, but there is hope! This easy, healthy chicken nugget and sauce recipe will be a win-win for you and your children.
Nuggets:
250g free-range chicken thighs and breasts (combination of both)
1/4 cup organic green banana flour
Healthy oil for pan (coconut, organic olive, avocado, rendered animal fat, ghee)
Himalayan salt, pepper to taste
Optional: 1/2 tsp garlic powder, dried herbs and spice powders,
- Roughly chop chicken pieces, and desired flavours then blend in a food processor until only very small chunks remain and it’s close to ‘mince’ texture.
- In a large, flat container add the flour, salt and pepper. Stir to combine then wearing food-grade plastic gloves, pick up about a tablespoon of the chicken mixture, shape with your hands then place in the flour mixture and turn to evenly coat. Shake off excess flour. Repeat with remaining chicken mixture
- Heat a small amount of oil in a non-stick fry pan on the stove at medium-high temp
- Place nuggets in the pan, turning each over once one side is coated with oil, so the other side is coated. If the pan isn’t completely flat with a rise in the centre, that’s ok. As long as each side of each nugget is coated with some oil they’ll cook fine in the centre without the majority of oil touching them. Too much oil under the nuggets can prevent the surface crisping up and cause them to become soggy, so a dryish area on the pan is ideal!
- The nuggets won’t take long to cook through. Once cooked place them on a plate to serve, or paper towel for a minute or so if they’re too oily
Tomato sauce:
1 brown onion, finely diced
1 organic tomato, finely diced
1/2 cup organic tomato paste
1 tsp smoked paprika powder
2 tsp turmeric powder
1 tbsp pumpkin puree
1 tbsp coconut amino (Niulife brand is good)
2 tbsp bone broth (free e-book available from the website) or water
Himalayan salt, pepper to taste
Oil/fat to cook onion in
Optional: raw honey to sweeten, dried/fresh herbs and spices of choice
- Place the oil and onion into a medium saucepan on the stove at low-medium temp and cook until onion is translucent
- Add in the remaining ingredients and let simmer until it reduces to desired consistency
- Allow the sauce to cool then use a stick blender (or pour into a regular blender) to blitz and remove some or all of the onion and tomato chunks
- Serve alongside nuggets in a dipping bowl or pour into a container to store in the fridge. This recipe makes a lot more sauce than needed for the nuggets recipe, so you can freeze batches of it so you always have some to thaw and use.
You may also like to read:
How to Teach Your Kids a Healthy Lifestyle
Super Healthy Smoothie Recipes
