Chicken Nuggets with Sweet Potatoes and Green Beans Recipe

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Healthy Meal Prep Time-saving plans to prep and portion your weekly mealsA cornmeal crust keeps these chicken nuggets moist and tender. They freeze well, so make extra to keep on hand.

  • Yield: 4 Servings
  • Preparation Time: 20 Minutes
  • Cooking Time: 50 Minutes

Ingredients

For Vegetables
  • 2 medium sweet potatoes, about 1 lb (500 g) total, sliced into fries
  • 2 tbsp arrowroot flour
  • 2 tbsp olive oil
  • Salt and freshly ground black pepper
  • 8 oz (250 g) green beans, trimmed
For Chicken Nuggets
  • ½ cup coarsely ground cornmeal or polenta
  • ¼ cup arrowroot flour
  • ½ tsp salt
  • ¼ tsp freshly ground black pepper
  • 1 egg
  • 1¼ lb (600 g) skinless, boneless chicken breast, cut into nugget-sized pieces
  • 4 tbsp olive oil
  • ¼ cup Ketchup, to serve
How to Make It
  1. Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper. In a large bowl, toss sweet potatoes with 1 tbsp arrowroot flour to coat. Drizzle with 1 tbsp olive oil and season with salt and pepper. Toss together and spread on the baking sheet. Bake for 15 minutes.
  2. In the same bowl, toss the green beans with remaining 1 tbsp arrowroot flour. Drizzle with remaining 1 tbsp olive oil and season with salt and pepper. Set aside.
  3. Remove the potatoes from the oven, turn each one, and return to the oven for 15 minutes, until cooked through. Divide the potatoes evenly among 4 meal prep containers.
  4. Spread the green beans on the same baking sheet and bake for 10 minutes. Add to meal prep containers with sweet potatoes.
  5. To make the chicken nuggets, whisk together the cornmeal, arrowroot flour, salt, and pepper in a shallow bowl. In a separate shallow bowl, whisk the egg. Working in batches, coat the raw chicken pieces with the egg wash, then transfer them to the cornmeal mixture and toss to coat.
  6. In a large, non-stick sauté pan, heat 2 tbsp olive oil. Add half of the chicken to the hot pan and cook for 3 to 4 minutes on each side until golden brown. Repeat with the remaining chicken.
  7. To assemble the meals, divide the chicken evenly among the 4 containers. Serve each meal with 2 tbsp ketchup.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
508 kcal
Calories from Fat:
207 kcal
% Daily Value*
Total Fat
23 g
66%
Trans Fat
0.0 g
carbohydrates
38 g
29%
Dietary Fiber
6 g
16%
Sugars
6 g
7%
Protein
38 g
76%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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