Chef Rob and Registered Dietitian Rebecca Turner welcome guest Dr. Rick deShazo. Make a healthy brand of chicken nuggets your kids will love, travel to south Mississippi to visit a family owned dairy farm, and learn the secrets to preparing healthy kid friendly snacks.
Recipes
2 servings
PER SERVING: CALORIES: 410, CARBOHYDRATES: 28G, PROTEIN: 59G, SATURATED FATS: 2G
BLACKENED SEASONING MIX (MAKES 8 OZ)
INGREDIENTS
1 tbsp black pepper
1 tbsp garlic powder (no salt)
1 tbsp onion powder (no salt)
2 tbsp paprika
¼ tbsp cayenne pepper
½ tbsp white pepper
1 tbsp ground thyme
½ tbsp ground sage
PREPARATION
Mix all ingredients thoroughly, then set aside.
BAKED BLACKENED CHICKEN NUGGETS
INGREDIENTS
6 oz chicken breast, no skin
1 tsp blackened seasoning
Zero fat cooking spray
PREPARATION
Cut chicken breast in half along the natural vein in the middle of the breast. Next cut two slices across the chicken breast leaving six equal size pieces. Lightly dust the chicken nuggets with . tsp of blackening. Lightly coat baking pan with zero fat spray. Place nuggets on pan and bake at 400 degrees for 10 minutes. Remove and serve with healthy honey mustard. Can be cooked in sauté pan to avoid heat in kitchen or for a faster cooking time.
HEALTHY HONEY MUSTARD SAUCE
INGREDIENTS
1 cup fat-free Greek yogurt, plain
½ cup Dijon mustard
1 tsp blackened seasoning
2 tbsp honey
2 tbsp fat-free sour cream
PREPARATION
Blend all ingredients until uniform and smooth. Serve with chicken nuggets.
BAKED CARROT FRIES
INGREDIENTS
1 large carrot, sliced
1 tsp white pepper
1 tsp black pepper
1 tsp garlic powder (no salt)
1 tsp onion powder (no salt)
PREPARATION
Carefully slice carrots 3/8 inch by 3/8 inch by 4 to 5 inches long. Dust with carrot seasoning. Spray a baking pan with zero fat cooking spray, and then arrange carrots on the baking pan. Bake at 350 for 8-10 minutes and lightly browned. Carrots can also be completed in sauté pan with zero fat spray for a faster preparation time; simply brown on all sides and remove.
Serve carrots on the side of blackened chicken nuggets along with the healthy honey mustard. You can use sweet potatoes for this recipe if you desire; they work as well as carrots!
TIP: Saute in frying pan with zero fat spray for a faster preparation time!
