Healthy Nuggets

Healthy Chicken Nuggets

Baked, Easy to make, Healthy

Spanish Version

I’m an only child, however I grew up really close to my cousins, one of them, the closest to my age has two kids, the first one a boy named Asier being the first child and for his mother’s “Practicity” he got used to have for meal “chicken and fries” and chicken for him means nuggets.

Even when the frozen nuggets have an arguably protein content, the caloric content and nutrient quality doesn’t seems for me as the most suitables for kids, or grown ups for that matter.

When Asier comes home to visit he have this nuggets and enjoy them without a doubt, in fact he loves them, they are really easy to make and much more healthy.

Yield: 4 portions


1 lb Skinless boneless chicken breast
1 beat ended eggs
1/2 cup sesame seeds
2 Tbsp mustard seeds


Over a piece of foil paper or wax paper put the ground chicken and form a cilinder sausage, the diameter of it will be the size of your nuggets.

Put the chicken on the freezer for at least one hour until is firm enough to be able to cut it without loosing shape.

Preheat the oven on 350 °F

Set the a baking sheet with foil paper

On 1 small bowl beat the egg in a separate bowl mix the seeds

Slice the cilinder on not so thick portions (max. Half and inch)

Pass each nugget over the egg and then pass it over the seeds until it’s completely cover, if needs more pass again on eggs and seeds.

Put each nugget on the oven sheet, once done bake for 20 minutes or until reaching at least 165 °F inside

Let them cool and serve with your favorite dressing.

(Serving per recipe 4)

Calories 287
Carbs 7 g
Fat 16 g
Protein 31 g
Sodium 59 mg
Sugar 1 g


Chicken patty

Ginger-Lemongrass Chicken Burger

Easy to make, Healthy

Spanish Version

To be in shape inside and out you need to have a healthy diet, even when the fat is important for the body functions, there has to be a balance, this recipe is ideal for a low fat but full of flavor lunch.

Lemongrass gives this recipe a fresh citrus, but not acidic, flavor and ginger puts some aroma and spice to it, also both ingredients are digestives and aid with the nutrients absorption.

So, prepare your taste buds and enjoy this quick, easy and delicious burger.

Yield: 4 burgers.


2 skinless boneless chicken breast grounded.
1 lemongrass stalk finely chopped
1 ginger root piece finely chopped
2 Tbsp finely chopped onions
1/4 tsp salt
1/4 tsp freshly ground mixed peppers
1 Tbsp olive oil

For the burgers

4 whole grain burger buns
1 Caramelized large red onion
Watercress leaves
4 Tbsp. Dijon mustard

Special equipment: Slotted griddle or grill and a Meat Thermometer


Heat the griddle on mid-high temperature

Mix the chicken with all the ingredients but the oil until havering a very integrated mix

Separate the mix in four equal sized balls, cover them with the olive oil and shape them on a even disk shape.

Cook on a side until it separate easily from the griddle, flip over and cook on the other side until reach at least 165 °F of inner temperature or when pinched the liquid coming out from it is completely clear.

Once cooked the patties, assembly the burgers:

Cut the buns in half and take them to the griddle a few minutes to warm them.

Take the base bun and spread a tablespoon of Dijon mustard.

Put the patties over the mustard

Top the patties with watercress

A layer of Caramelized onions

And cover with the other bread. If you’re willing to use another sauces place them between the bun and the patty.

Now allow yourself a few minutes to enjoy this delicious burger.

Nutritional Content (Patty)

Calories 187
Carbs 5 g
Fat 8 g
Protein 26 g
Sodium 222 mg

Frenched Chicken Lollipops



Spanish Version

There are techniques for food preparation that brings a better presentation to the dish, I discover this one when I was preparing a recipe of roasted pork ribs, it took me a while to find this term name in Spanish, but finally got it, is called “manchonner”

It’s very possible you have done it or have seen it done on ribs, pork chops, poultry wings or legs. It’s a procedure tha it’s done on the part of the bone that is going to be exposed and has to show a clean image.

It’s about cleaning the bone, removing all the meat before cooking, and to preserve the color and nature the exposed bones should be protected with foil paper during cooking, and at serving use a paper hat on the top as decoration ( a papillote à manchon), though this is not so comun now.

The ideal for this is to use a boning knife and remove the meat carefully. To easy practice you should try with chicken making frenched chicken wings


1. Begin with a whole chicken wing, consisting of a fat drumstick at one end, a drummette in the middle, and a pointed wing tip.

2. Grip the drumstick in one hand and the wing tip in the other. Bend the wing back forcefully at the joint between the drumstick and the drummette, so that the bone at the end of the drumstick pops out through the skin.

3. Place the wing on a cutting board, and use a knife to cut through the joint between the drumstick and the drummette, fully separating them. Then, gripping the exposed bone at the end of the drumstick, push all the meat to the opposite end, to form a length of bone topped by a knob of meat.

4. Grip the remaining drummette and wing tip in opposite hands, and bend them back at the joint, as you did in step 2, to reveal the ends of the two bones – on larger, one smaller and pointed.

5. Place the drummette and wing tip on the cutting board, and use a knife to cut off the wing tip. Discard the wing tip, or reserve it for making stock.

6. Take the smaller, pointed bone in one hand, and wiggle it until it is free of the flesh; discard. Then, gripping the bone at the end of the drummette, push all the meat to the opposite end, to form a length of bone topped by a knob of meat, as you did in step 3. Repeat with the rest of the chicken wings, then marinate and fry according to the directions in the recipe.

Reina pepiada arepa

Reina pepiada

Venezuelan Food
Talking of Venezuelan food without mention the arepa, just has no sense.
The arepa is the excellence food for the Venezuelan, it’s used at any time as main course, side dish or even sweet snack. The consumption it’s calculated at 3,5 arepas/day/Venezuelan, reason why there exist a lot of recipes for preparations and fillings.
The “reina pepiada” it’s a classic on the Venezuelan areperas (a food joint mostly driven by the consumption of  arepas with a variety of fillings), it’s been said they was named in honor of a beauty queen of the 50’s. In my case I remember my first retina pepiada at one “arepera” at the “el rosal” neighborhood in Caracas, when I was 8 years old on one of those long entertainment days with my mother, the recipe seems simple, a chicken salad arepa with avocado, but it’s the complexity of the salad what makes it unique and delicious.
One of the things that allow me to share this recipe is that the main ingredient for the preparation of the arepas, the precooked corn flour, can be found in more than 32 countries in the world under the brand P.A.N., so there is no excuses to do them.

  • 2  skinless, boneless chicken breasts (about 12 oz)
  • 1/2 small onion, sliced
  • 1/2 teaspoons salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 ripe avocado, pitted, peeled, and coarsely chopped
  • 1/4 cup mayonnaise
  • 1 tablespoon distilled white vinegar, plus more to taste
  • 2 tablespoons fresh cilantro minced
  • 2 tablespoons fresh parsley minced
  • 1/2 jalapeño, seeded and minced
  • 2 garlic cloves, minced
  • 1/2 cup seeded and smally dice dried bell pepper
  • 2 tablespoons finely chopped red onion
  • 1 scallion, white and green parts, finely chopped


  • 3 1/2 cups lukewarm water.
  • 1 1/4 teaspoons salt
  • 3 cups precooked corn flour (I use white corn P.A.N. corn flour)
  • 2 tablespoons plus 1 teaspoon corn oil, plus more for the griddle


Place the chicken breasts and onion in a medium saucepan and add enough water to cover by 1 inch, add 1/2 teaspoon salt and 1/4 teaspoon pepper and bring to a boil over medium heat, once boiling reduce the heat to medium-low and simmer, uncovered, until the chicken is cooked through, about 15 minutes. Remove the chicken from the saucepan and let cool completely so can be handled by hand and then tear it into shreds.
Mash the avocado, mayonnaise, and vinegar together in a medium bowl with a fork until smooth. Stir in the cilantro, parsley, jalapeno, and garlic, then add the chicken, red pepper, red onion, and scallion and mix together. Season with salt and pepper. Taste and add more vinegar to give the filling a pleasant, but not sour, tang. Cover and refrigerate until ready to serve.
In a bowl dissolve the salt into the  3 cups lukewarm water. Gradually add 3 cups precooked corn flour, mixing with your fingers to dissolve any lumps, adding enough to make a soft dough that holds its shape without cracking when molded.
Set dough aside to rest for 5 minutes then add the oil and work it in with your hands, if needed add more corn flour or water to keep the dough to the proper consistency.
Divide the dough into 6 equal portions, shape them into a 4-inch diameter patties, about 1 inch thick. Transfer to a baking sheet.Position a rack in the center of the oven and preheat the oven to 350°F.
Lightly oil a large nonstick skillet or griddle and heat over medium heat.In batches, place the arepas in the griddle.
Cook until the underside is golden brown, about 4 minutes, the patties must be loose from the griddle.
Turn and brown the other side. Return arepas to the baking sheet.
When all of the arepas are browned, transfer them directly to the oven rack (without the baking sheet). Bake until the surfaces of the arepas have formed a taut skin, return the arepas to the baking sheet and let them cool a little bit.
Split each arepa in half and fill with the chicken mixture. Serve warm.