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Chick-en Nuggets Recipe

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  Expert tip for getting your kids to eat beans: Turn beans into something familiar, like chicken nuggets.

Are Chicken Nuggets Healthy?

This is one of the most common questions asked on Google by parents. And the number #1 answer on Google is “The chicken provides some B-vitamins and protein and served with a side salad or veggies and a whole grain, it can be part of a healthy eating plan. Much of the nutritional value in nuggets depends on who’s making them. … You can always opt to make your own breaded and baked nuggets.” – Toby Amidor, M.S., R.D., C.D.N.

I would definitely agree with this answer! This version of the popular kid food uses chickpeas as the base of the recipe. Chickpeas are a food that your kids might be a bit hesitant to try at first in their natural form. But blended and shaped like a chicken nugget that they know and love? They are WAY more likely to try them.

I don’t hide the fact that these are made from different ingredients than a regular chicken nugget. In fact, I make it a fun experience and my kids are excited to eat them!

What are in Chick-en Nuggets?

This nugget recipe starts with a basic falafel recipe with a few changes. Falafel is basically mashed up chickpeas (also known as garbanzo beans), formed into patties and deep fried or baked. While it’s typically eaten out of a pita or bread, it’s also delicious alone or with a dip. Chickpeas are a fabulous food to include in your family’s diet.

  • Chickpeas (AKA garbanzo beans)  are a great source of maganese.
  • Chickpeas are full of protein
  • Chickpeas and other beans are rich in fiber- essential for digestion.
  • Chickpeas contain folate, essential for young kids and pregnant mothers.
  • Chickpeas are a natural source of iron.

You can shape these into chicken nuggets shapes and either bake or fry.  I “grilled” in a cast iron pan with a small amount of olive oil.  Then I made that Origami Fry bag. WE LOVED THESE!!  Just so you know!

Like this Chick-en Nugget Recipe? Save it to Pinterest.

Still need Ideas to get your kids to eat their beans? Our other popular chickpea recipes are:

  • Roasted chickpeas
  • Crispy bean tots
  • Chickpea Ratatouille

Chick-en Nuggets

Expert tip for getting your kids to eat beans: Turn beans into something familiar, like chicken nuggets.

4.5 from 2 votes

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Course: Main Course
Cuisine: American
Keyword: Chick-en Nuggets, Chickpeas
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Calories: 476kcal

Ingredients

  • 15 ounce chickpeas (garbanzo beans), canned
  • 1/2 medium onion
  • 1/4 cup parsley, fresh
  • 1 clove garlic
  • 1 large egg
  • 1 teaspoon cumin, ground
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 teaspoon lemon juice
  • 1 teaspoon baking powder
  • 2 tablespoon olive oil
  • 1 cup bread crumbs, plain

Serve With

  • 2 cup edamame, shelled
  • 4 medium apple

Instructions

  • Drain and rinse chickpeas; mash with a pastry blender or fork. Slice onion.
  • Place the onion, parsley, and garlic into a food processor and pulse until finely chopped and well blended.
  • In a small mixing bowl, whisk together the egg, cumin, salt, pepper, lemon juice, baking powder, and 1 tablespoon oil.
  • Add onion mixture and egg mixture to the beans; stir to combine.
  • Stir in bread crumbs little by little until dough is dry enough to shape easily; shape into nuggets.
  • Heat remaining oil in a large skillet. Cook nuggets until heated through and golden brown on both sides, adding more oil as needed.
  • While nuggets cook, heat edamame according to package instructions, and slice apples.
  • Serve immediately.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Serving: 1g | Calories: 476kcal | Carbohydrates: 68g | Protein: 20g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 47mg | Sodium: 1111mg | Fiber: 15g | Sugar: 23g

 

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