Baked Chicken Nuggets with Healthy Fries and Veggies

Preparation time: 30 minutes
Cooking time: 30 to 55 minutes
Yields: 4 servings

Gather the kids to make a healthy “fast food” favorite: chicken nuggets and “fries”! This version cuts down on the fat while adding vegetables to round out a meal that the whole family can enjoy. Feel free to use any seasonal vegetables to make this meal any time of the year.

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Ingredients

Chicken Nuggets

1 pound chicken breasts, cut into bite-sized pieces
1 cup white whole-wheat flour
2 teaspoons paprika
2 large eggs
½ cup whole-wheat panko breadcrumbs
½ cup parmesan cheese, finely grated
Pepper, to taste (optional)

Green Beans

1 pound green beans, trimmed
2 tablespoons olive oil
2 tablespoons parmesan cheese, grated
2 tablespoons whole-wheat panko breadcrumbs
1 teaspoon garlic powder

Baked Fries

4 large baking potatoes (skin on), washed
¼ cup garlic powder (adjust to taste)
2 tablespoons fresh ground pepper (optional)
Sea salt or garlic salt, to taste

Directions

Preheat oven to 400°F. Spray or line a baking sheet.
Gather 3 small bowls for the nuggets ingredients:
- Bowl 1: Mix the flour and paprika.
- Bowl 2: Whisk the eggs.
- Bowl 3: Mix the breadcrumbs, parmesan cheese, and pepper (if using).
One at a time, add a piece of chicken to the flour (Bowl 1) and toss until coated, shaking off any excess flour. Then dip the chicken into the whisked eggs (Bowl 2) until coated. Then toss the chicken into the breadcrumb mixture (Bowl 3) until completely coated. Place the finished nugget on the baking sheet. Repeat until all the chicken pieces are coated and placed flat on the baking sheet.
In a large bowl, toss together the green beans, oil, parmesan cheese, breadcrumbs, and garlic powder. Place the green beans in a single layer on a second baking sheet.
Bake the chicken and green beans for 18 to 20 minutes, flipping halfway through baking time, or until the chicken nuggets are golden brown and cooked all the way through (the thickest piece of chicken should be 165°F).
While the chicken and green beans are baking, use a mandoline slicer or knife to slice the potatoes into ¼-inch fries.
Soak the sliced potatoes in a bowl of cold water after cutting to prevent browning.
After the chicken and green beans are finished, increase oven temperature to 425°F.
Drain and shake the remaining water from the potatoes.
Return the potatoes to the empty bowl and toss with seasonings.
Place the potatoes in a single layer on the sheet pan and cook for 35 minutes or until crisp.*

*You can also use an air fryer to cook the potatoes. Set the air fryer to 400°F and add seasoned potatoes in a single layer. Set timer to 11 minutes. Toss the potatoes around after 5 minutes and cook for the remaining 6 minutes.