Meal time with my little warrior can be a challenge because she eats so very little. So naturally I start researching how to get her to not only eat more but eat healthier. Of course like any other 5 year old, she loves sweets but as parents, we know that can’t be our warriors only source of nutrition. Soon I found this recipe book by Jessica Seinfeld called “Deceptively Delicious”.
In her book, she hides vegetables and other healthy foods inside of regular everyday foods. This is not as easy as it sounds! The recipes require you to purchase a food processor, blender or Magic Bullet for pureeing (making the foods into liquids) and also for chopping. Checking out your local thrift store can help save you money on one of these needed items. She also includes some pantry items and kitchen utensils that will come in handy will using her book. This book covers it all! I nabbed this book on Amazon.com for only $4 used.
My warrior loves chicken nuggets and that seemed like the ideal recipe to start with. These nuggets can be coated with broccoli, spinach, sweet potatoes or beets. See recipe below.
Prep time: 10 minutes Total time: 20 minutes Serves: 4 people Packable
· 1 cup whole wheat, white or panko (Japanese) breadcrumbs
· ½ cup flaxseed meal
· 1 tablespoon grated Parmesan
· ½ teaspoon paprika
· ½ teaspoon garlic powder
· ½ onion powder
· 1 cup of broccoli or spinach or sweet potato or beet puree
· 1 large egg, lightly beaten
· 1 pound boneless chicken tenders, rinsed, dried and cut into small chunks
· ½ teaspoon salt
· Nonstick cooking spray
· 1 tablespoon olive oil
In a bowl, combine the breadcrumbs, flaxseed meal, Parmesan, paprika, garlic, and onion powder on the paper foil. And mix well with your fingers
In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture
Sprinkle the chicken chunks with the salt. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated
Coat a large nonstick skillet with cooking spray and set over medium high heat. When the skillet is hot, add the oil. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan and cook until crisp and gold on one side, 3 to 4 minutes. Then turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 or 5 minutes longer. (Cut into a piece to check that it’s cooked through. Serve warm.
Reference: Seinfeld, Jessica. “Deceptively Delicious”. Simple Secrets to Get Your Kids Eating Good Food. 2007. Print.First Edition