Healthy & Tasty Chicken Nuggets

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by Loana Duque – Nutrition Coach and Founder of FitLosophy

Loa

We all love Nuggets but the options and brands we find in the market (fast food restaurants or grocery stores) are not always a good choice because it is highly probable they lack real chicken… or they have other ingredients – not recommended –  to enhace texture and flavor…

Preparing food at your house will always be the best options when it comes to keep it healthy, so you can make this tasty, easy and healthy nuggets made out of real chicken, with no flour and without tons and tons of vegetable oil to make them really crunchy.

The secret ingredient, and the one that makes all the difference is… (you sure won’t believe it) cauliflower!!!!

Your family and friends will be so surprised with this version so tasty and yet so healthy.

 

You will need:

  • 1 cup of ground chicken
  • 1 medium cauliflower
  • 1 egg
  • ¼ cup of oats flour or chopped peanut
  • Salt and pepper to taste

 

Preparation

1⃣ Wash the cauliflower very carefully and cook it with water, a touch of vinegar and lemon rind until it is soft (aprox 7min). Drain the cauliflower and eliminate the excess of water with a screen strainer or sieve so you have a dry dough.
2⃣ Preheat the oven at 200° C. MIx the grounded chicken with the cauliflower dough, the egg and the rest of the ingredients. Knead until the mixture is homogeneous.
3⃣ Make mini balls out of the mixture and make a little pressure for them to stay dryer and formed. Pincel with egg. Bake at 200° C for 20 minutes or until golden.
4⃣ Once they are ready, take them out of the oven and put them directly in a rack, change the set of the oven to broil and broil for another 5 minutes.