Makeover Baked Chicken Nuggets (or Fingers)

Make your own healthful "Shake 'n Bake" by putting the coating in a paper bag.

Here's a lunchbox ready to go with Makeover Baked Chicken Nuggets &
spaghetti sauce for dipping; local grapes and bits of cheese.

Serves 4

Recipe from Everyday Food

Husband-Tested in Alice’s Kitchen

You can double or triple this recipe, and freeze the uncooked chicken nuggets (or fingers) for up to 2 months.  Bake them from frozen at 400 F for 25 to 30 minutes.  You can feel good about serving these tasty bites up to your family. Unprocessed bran and wheat germ are rich in fiber and vitamins; flax seed has heart-healthy omega-3s. 

½ cup wheat germ

½ cup unprocessed bran (oat bran)

¼ cup plain dried breadcrumbs (or fresh breadcrumbs)

2 Tablespoons ground flax seed (or flax meal)

2 Tablespoons freshly grated Parmesan cheese

½ teaspoon onion powder

½ teaspoon garlic powder

1½ teaspoons Kosher salt

¼ teaspoon freshly ground pepper

1 Tablespoon olive oil

2 large eggs

1 ½ pounds chicken tenders (about 16) (I cut the chicken tenders into nuggets.)

Barbecue sauce or ketchup (for serving….optional)

Preheat the oven to 450 F.  In a food processor, combine the wheat germ, bran, breadcrumbs, flax seed, Parmesan cheese, onion and garlic powders, salt and pepper.  Pulse to combine.  Add the olive oil.  Pulse to combine.  (You can stop at this point and store the mixture in the fridge a day or two.) Transfer to a large bowl.  (I put the mixture in a paper bag and used it like “shake and bake.”)

Set a wire rack on a rimmed baking sheet.  In a shallow bowl, lightly beat the eggs.  Dip the chicken in the eggs (allowing the excess to drip off), and then dredge the chicken in the crumb mixture (or put the chicken a few pieces at a time in the paper bag and give it a shake.) Place the coated chicken on the rack and transfer to the oven.

Bake until the chicken is opaque throughout, 12 to 14 minutes or so.  Serve with barbecue sauce or ketchup, if desired.

Nutritional Information per Serving:  1 serving = 4 chicken tenders

393 calories; 12.8 grams fat (2.7 saturated fat); 50.5 grams protein; 21.9 grams carbohydrates; 4.8 grams fiber

Note:  Purchase boneless, skinless breasts when they go on sale.  Remove the tenders and put them in freezer bags and keep adding to the bag until you have enough to make a couple of batches of these. 

Apple Cinnamon Whole Wheat Muffins

These muffins make a great snack served along
with fresh fruit and a dollop of yogurt.
(The yogurt pictured is my homemade yogurt,
which I made for the first time last week!)

Makes 12 to 15 muffins

Recipe from Carla Jones (friend of the family)

Husband-Tested in Alice’s Kitchen

You can feel good about eating these whole-wheat muffins, filled with little bits of apple and walnuts and flavored with cinnamon.  Serve them for breakfast, add them to your lunchbox or have them along with some yogurt and fresh fruit for a snack.

¼ cup milled flax seed

¾ cup whole-wheat flour or white whole-wheat flour

¾ cup oat bran

2 teaspoons baking powder

½ teaspoon baking soda

2 teaspoons cinnamon

½ cup honey

½ cup applesauce

1 large egg, beaten

½ cup skim milk

1 apple, unpeeled and cored, finely chopped

½ cup chopped walnuts

Whisk together the dry ingredients in a large bowl.

Add honey, applesauce, egg, and milk.  Mix well.

Stir in apples and walnuts.

Line muffin tins with paper muffin cups.  Dollop some batter into each one.

Bake at 375 for 15-20 minutes. 

Here's what the batter looks like
just before mixing in the apples and walnuts.