Monday, October 21, 2013

Better than McDonalds Chicken Nuggets

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A recent analysis of chicken nuggets has been all over the web lately. The study analyzed 2 chicken nuggets and found one of them contained just 40 percent muscle, while the rest was composed of fat, connective tissue and bone. The other nugget was composed of 50 percent muscle with the remainder made up of fat, blood vessels and nerves. I have a couple of thoughts about this… First, is it wrong to be eating the whole chicken? Frankly, I am surprised that fast food chicken nuggets contain that much protein. Second, was anyone thinking that chicken nuggets were healthy? We knew they were high in fat (just read the labels) and they are generally covered in white bread coating.

Better choices are to make the chicken nuggets yourself (try my recipe below for rave reviews) or look for Bell and Evans chicken nuggets which claim 100% white meat chicken and the protein content on the label is high enough to make me believe it!

Better than McDonalds Chicken Nuggets
  • 4 boneless, skinless chicken breasts
  • ½ cup potato starch
  • 2 eggs
  • ¼ cup milk
  • 1 cup whole-wheat breadcrumbs
  • 1 teaspoon garlic salt
  • ½ teaspoon black pepper
  • Cooking spray
Since I usually stay gluten-free, I have things like potato starch just lying around my kitchen. If you don’t, you can use flour, but it was the difference in my kids saying “these are good” to “these are better than McDonalds!!!!!”.  Because yes, I have taken them there on a rare occasion. Which leads me to a funny joke I heard once: Going to McDonalds as a child is a triumph, going to McDonalds as an adult is a defeat! :) 
  1.  Preheat a griddle pan or frying pan to medium heat and spray with cooking oil (I like a griddle so I can cook them all at one time)
  2. Cut chicken into bite-sized pieces
  3. Pour potato starch onto a plate and pat down to cover the plate evenly
  4. In a separate bowl, combine beaten eggs and milk
  5. In a third bowl, combine whole-wheat breadcrumbs, garlic salt and pepper
  6. Dip chunks one by one into potato starch, followed by egg mixture, followed by bread crumbs and place on griddle
  7. Cook about 5 minutes and flip, then cook until chicken is no longer pink in the middle (about 10-12 minutes total)
  8. Serve immediately (they make a great dinner) or refrigerate/freeze and warm up in the microwave for later (I tried and they heat up wonderfully after being frozen)
Kid reviews
Wow, these are better than McDonalds!
Can I have more?

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