Smart Eaters
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Healthy "Nuggets" & Chips!

It's pretty quick to make and we've not seen anyone yet who didn't finish their plate. The “nuggets” are mildly curried; the chips are heavenly home fries ...

1: The “Nuggets”

What:

  • Chicken meat, 1 ½ pounds
  • Carrot, 1 large
  • Celery, 1 stick
  • Curry powder, medium, 2-3 tsps
  • Garlic, 2 cloves
  • Spring onions, a few; optional
  • Parsely or coriander, fresh, a small fistful; optional
  • Desicated coconut, 3-4 heaped tbsps
  • Egg, 1 (organic)
  • Salt & Pepper to taste

How:

Place the chicken meat, carrot, celery, garlic, curry powder plus the herb and/or spring onions if using into a food processor. (For convenience you might like to use chicken breasts only but a mix of leg and breast meat gives best results). Blend for some time until the mixture is an even, thick paste. Remove and place into a bowl to which you now add the coconut, egg and seasoning. Combine evenly. Next, using your hands (or those of a kid in the vicinity if available!), take tablespoon sized dollops of the mixtue and roll into a ball and then squash a little flatter. (Avoid making large spheres as these may not cook thoroughly in the centre). Place on a baking tray and whack into an oven heated to about 175C (fan) or equivalent. They should be done in about 25-30 minutes. Best to turn them over once mid-way.

While this recipe is very quick, if, like us, you don't like handling cold raw minced meat, consider making up a double batch and freezing half of the raw mix. No one will say no to these now or the next time.

2: The Chips

What:

  • Organic potatoes, plenty!
  • Coconut Oil
  • Rosemary, several sprigs; optional
  • Sea salt, freshly milled; optional

How:

The only thing you need to consider here is to do much more than you think you could possibly need: they just all get eaten every time. You must use organic potatoes as you're going to leave the skins on.

Give the potatoes a quick wash and then chop them up very roughly, creating large wedge shaped pieces. Place them in a baking dish. Melt a couple of tablespoons of coconut oil (in a small saucepan or in a mug in a microwave). Pour the melted oil over your rough cut wedges and toss them all about to quickly coat all surfaces with oil as best as possible before it hardens (it does this in seconds against the cold chips). Coat lightly with salt if using. Lastly, if using, strip up a few sprigs of rosemary into smaller bits and toss these through the chips. Place the chips in a pre-heated hot oven, around 200C (fan or equivalent) and bake for about 35 minutes. Make sure the chips have a good golden brown colour before serving but keep a good eye on them. Depending on the dish you bake them in, it's usually best not to toss them over during cooking as they tend to get stuck on the surface of the dish if not fully done. Get these right (how could you not!) and you really don't need anything else on the plate. And of course, these chips are truly nutritious and so can be eaten as often as you wish but with feelings of smug self-satisfaction replacing the guilt!

Alternative version: As the chicken “nuggets” are spicy themselves, we've here presented rosemary scented chips. You might like to try a spicy fries on other occasions using whatever rub you wish. We usually opt for a rub based on smoked parprika as the main ingredient with touches of cumin, ground coriander, turmeric, pepper and a tiny touch of cayenne pepper. This rub works well on other things too notably chicken wings. Mmmmm ....