Healthful Meal for Kids

Who wants chicken nuggets?Chicken Nuggets and French Fries

Serves: 2 | Serving Size: 1 plate

1 chicken breast
1/4 cup Panko bread crumbs
Black pepper
Garlic powder
No-salt-added ketchup
Drizzle of honey
2 small baking potatoes, skin-on, cut into strips
Canola oil spray
Black pepper
Paprika
1 cup broccoli florets
1 apple

Heat the oven to 475 degrees Fahrenheit. Meanwhile, cut the chicken breast in half horizontally and then into cubes. Oil a rectangular or glass baking dish and place the chicken in the dish. Top with the garlic powder, bread crumbs, and pepper.

Spray a baking pan with canola oil spray and place the potato strips on it. Top with pepper and paprika. Lightly spray the tops of the potatoes with canola oil spray.

Place the pan with the chicken and the pan with the potatoes in the oven. Bake for 20-25 minutes or until the potatoes are golden crisp and the chicken is done.

Once the chicken and potatoes are done, steam the broccoli and cut the apple into slices.

Plate as shown in the picture: ketchup goes in the center,surrounded by the chicken nuggets, broccoli, apple slices, and potatoes. Drizzle the chicken with 1 or 2 tiny ribbons of honey.

Serves 2. Each serving: 425 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 38 mg cholesterol, 208 mg sodium, 78 g carbohydrate, 9 g fiber, 26 g sugars, 21 g protein.

Chef’s Tips: 

Panko bread crumbs are a fantastic low-sodium alternative to traditional bread crumbs. In fact, Panko bread crumbs do not contain any sodium at all! You can find them in the Asian cooking section of most grocery stores. And yes, in a pinch, you can totally substitute plain bread crumbs for the Panko.

I used yellow potatoes in this recipe because they have thin skins and beautiful color.

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