Healthy Chicken Nuggets & Fries

Baked Chicken Cornflake Nuggets

Appropriate for CKD, Dialysis, Diabetes

Adapted from Jamie Oliver's Baked Chicken Nugget Recipe

Healthy Chicken Nuggets & FriesServes 8
Makes about 40 nuggets, 5 nuggets per person

Ingredients:

1 1/2 pounds air-chilled chicken breast, cut into 1.5 by 1-inch nuggets
1, 6-oz container low-sodium 0% FAGE Greek yogurt
1 cup all-purpose white flour (if gluten-free versions, skip this step)
1 egg, whisked
1 cup crushed wheat 365 Brand Wheat Cornflakes (0mg sodium) or 365 Brand No-Salt Added Corn Chips
1/2 cup lemon juice
1/4 teaspoon dried dill
1/4 teaspoon dried celery seed
1/4 teaspoon salt-free garlic powder
1/4 teaspoon dried lemon peel
1/4 teaspoon freshly ground black pepper
Olive oil spray

Directions:

In a plastic container, mix the chicken with yogurt and lemon. Use your hands to rub all the ingredients together so that the chicken is completely covered in the yogurt, lemon marinade. Then cover the container and place it in the fridge overnight, or a minimum of four hours.

When you're ready to get baking, preheat oven to 400 degrees F.

Take the chicken out of the fridge and let it come to room temperature. While it warms up, prepare your breading station. In three separate bowls place the following -- Bowl 1: flour; Bowl 2: whisked egg; Bowl 3: crushed cornflake breadcrumbs mixed with spices (dill to black pepper).

Place an oven-safe cooling rack on a baking sheet, or if you don't have one, just cover a baking sheet with parchment paper. Then, start breading your chicken by dipping each strip or nugget into the flour, then dredging it in the egg, and finally rolling it in the cornflake crumbs. Place the nugget on the cooling rack and continue with the others until all are breaded. Give all the nuggets a quick spray of olive oil and place it into the oven until brown and crispy, 15 to 20 minutes. Serve warm.

Analysis:

Calories: 190
Total Fat: 3 g
Total Carbohydrates: 17 g
Protein: 23g
Cholesterol: 78 mg
Sodium: 117 mg
Potassium: 365 mg
Phosphorus: 211 mg

Baked Polenta Fries

Appropriate for CKD, Dialysis

Serves 4
Makes 40 fries, 10 fries per person

Ingredients:

3 cups water
1 cup yellow polenta (look for brands with 0mg sodium)
1/2 teaspoon dried dill
1/4 teaspoon salt-free garlic powder
Olive oil spray

Directions:

In a medium pot, bring water to a gentle boil over medium heat. Slowly pour in the polenta, stirring as you go. Add the dried dill and the salt-free garlic powder and continue stirring over low heat until polenta is thick and liquid is absorbed, about 10 to 12 minutes.

Allow the polenta to cool for 10 minutes and then spread, about ½-inch thick, in a lightly greased 9 by 12-inch baking pan. Or, if you have two small 8 by 13-inch tart pans that works as well. Place in the refrigerator to chill for 30 minutes.

Preheat the oven to 450 degrees F.

When cooled, rub the top of the polenta with a little olive oil using a pastry brush or your hand. Or you can coat with some olive oil spray. Then cut your polenta into fry shapes. You can make skinny fries or thick steak fries. Place them in a single layer on a baking sheet and into the oven to bake for 10 minutes. Flip and bake for a second 10 minutes, until golden brown. Serve warm.

Analysis:

Calories: 148
Total Fat: .882 g
Total Carbohydrates: 30.3 g
Protein: 3.6 g
Cholesterol: 0 mg
Sodium: 4.3 mg
Potassium: 72.5 mg
Phosphorus: 97.6 mg

This recipe was submitted by Jess Goldman Foung. Visit her website at www.sodiumgirl.com for more information.