Looking for a fun and healthy twist on classic chicken nuggets? Try these delicious and nutritious chicken and mashed parsnip nuggets. Packed with protein and fibre, these nuggets are perfect for both kids and adults who want a tasty, familiar snack—with some healthy benefits. Plus, parsnips add a subtle sweetness that will please even the pickiest eaters. These nuggets will have your whole family begging for seconds!
Nuggets of wisdom
Freezing extra nuggets once cooked and cooled can save you tons of time at future mealtimes. Just pop them out of the freezer and reheat until hot all the way through.
Chicken Nuggets
Ingredients
- 2 parsnips, peeled and roughly chopped
- 1 lb (450 g) skinless, boneless chicken breast, cut into chunks
- 1 tsp (5 mL) onion powder
- 1 tsp (5 mL) garlic powder
- 1/2 tsp (2 mL) salt
- 2/3 cup (160 mL) panko bread crumbs
Nutrition
Per serving:
- calories161
- protein20 g
- total fat3 g
- sat. fat0 g
- total carbohydrates 13 g
- sugars2 g
- fibre2 g
- sodium327 mg
Directions
01
Place parsnips into pot of boiling water and cook until fork tender. Drain and mash; set aside.
02
In food processor, place chunked chicken, 1 cup (250 mL) mashed parsnip, onion powder, garlic powder, and salt. Pulse until it resembles finely ground chicken.
03
Preheat oven to 375 F (190 C), and line baking sheet with parchment paper. Form nugget shapes with approximately 2 Tbsp (30 mL) each of ground chicken mixture. It should make 18 nuggets. Place formed nuggets into freezer for 15 to 20 minutes; this makes them a little easier to handle.
04
Into shallow dish, place panko crumbs. Dip each nugget on both sides to cover in panko crumbs and place back on baking sheet. Bake in preheated oven for 20 minutes. Flip, then place under broiler for 3 to 4 minutes, to crisp underside and add a little golden hue.
05
Serve with your choice of dipping sauce and side.
Chelsea Gough is a Vancouver-based recipe developer, stylist, and proud mom of two girls. She is a lover of good food, good times, and beautiful spaces. Reach her at rawstylebychels@gmail.com
