'Not-chicken' Nuggets
PREP 5 MIN•COOK 15 MIN
Dan will be king of the kids with his plant-based spin on everybody's favorite nuggets. Using white beans instead of chicken, they're crispy, packed with protein, and make the perfect family meal when served with a simple salad.
DF
EF
GF
NF
VE
V
Number of servings
2
1⁄2 cup (70g) panko breadcrumbs (or gluten-free if required)
1⁄2 tsp smoked paprika
1⁄4 tsp garlic powder
salt & pepper, to taste
1⁄4 cup (25g) rolled oats (or brown rice flakes or quinoa flakes if gluten free)
1 tin of cannellini beans (400g tin) drained & rinsed
1⁄8 cup nutritional yeast or to taste
1⁄4 cup (62 1⁄2g) Greek yogurt (or dairy-free alternative)
1⁄2 olive oil spray
1⁄8 cup sweet chilli sauce
Salad
2 cups (60g) mixed salad leaves
1⁄2 carrot (medium) sliced into ribbons with a vegetable peeler
1 tbs balsamic vinegar
Preheat the oven to 200°C/fan 180°C/gas 6 and line a baking tray with baking paper.
In a small bowl, combine breadcrumbs, smoked paprika, garlic powder and season well with salt and pepper.
Blend oats in a food processor to a rough crumb.
Add beans, yeast, salt and pepper to taste and blend to combine.
Shape mixture into heaped tablespoons and slightly flatten with the palm of your hand.
Place yogurt in a small bowl and dip nuggets, wiping off excess, and roll in breadcrumb mixture.
Arrange nuggets on tray, spray with oil and bake for 10 minutes, flip, spray with oil again, and bake for another 10 minutes or until cooked and golden.
Whilst nuggets cook, toss salad ingredients in a bowl.
Divide nuggets and salad between plates and serve with chilli sauce.
Energy (kJ)
1740 kJ / 415 cals
Protein
18.5 g
Fat
6.9 g
Sat. Fat
2.9 g
Carbs
60.8 g
Sugar
16 g
Fiber
13.5 g
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