Putting a nutritious meal on the table every night can be exhausting – besides the actual cooking and cleaning, the thought of finding a healthy recipe that the entire family will enjoy can be daunting. I have pulled together a few recipes that will offer higher protein, lower carb dinner options that will surely provide a couple of good options without setting you back in your fitness goals! Don’t be afraid to make adjustments to a recipe. Most of my family’s favorite recipes are ones that I have found online and tweaked spices or sauces slightly to better fit my family’s delicate taste buds or dietary needs! Crispy Chicken Bites Fast-food nuggets have nothing on these delicious morsels. The crispy almond-based coating and yummy honey-mustard sauce will make this quick dish a family favorite in no time. For more kid-friendly, Tosca-approved meal ideas, pick up your copy of The Eat-Clean Diet® for Family and Kids. Ingredients • 3 x 6-oz / 170-g boneless, skinless chicken breasts • ¼ cup / 60 ml oat bran • ¼ cup / 60 ml wheat germ • 1 Tbsp / 15 ml coarsely ground flaxseed • ¼ cup / 60 ml coarsely ground almonds • ½ tsp / 2.5 ml sea salt • ½ tsp / 2.5 ml white pepper • Pinch garlic powder • ½ cup / 120 ml water or low-sodium chicken broth • 1 large egg white, lightly beaten Preparation Preheat oven to 400°F / 232°C. Prepare baking sheet by lining with parchment paper or coating lightly with extra virgin olive oil. Cut chicken breasts into nugget-sized pieces, about 1½ inches square. Set aside. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. Combine water and egg in a medium bowl. Dip each piece in the water-egg white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden. Nutritional Value per 4 nuggets: Calories: 100 Calories from Fat: 32 Fat: 3.5 g Saturated Fat: 0.5 g Trans Fat: 0 g Protein: 12 g Carbohydrates: 7 g Dietary Fiber: 2 g Sodium: 320 mg Cholesterol: 0 mg Clean-Eating Honey Mustard Sauce Ingredients • 1½ tsp / 7.5 ml honey • 1 Tbsp / 15 ml Dijon mustard Preparation Mix well.
Posted on: Thu, 18 Jul 2013 14:52:49 +0000