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

INGREDIENTS

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

PREPARATION

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.

NUTRITION FACTS
(Serving per recipe 4)

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

 

Nutella cookies

Nutella Cookies

Desserts, Easy to make

Spanish Version

Nutella is a delicious chocolate-hazelnut spread, however, it has a high sugar and fat content, that’s why it has to be eaten carefully.

The ingredients list for April 2014 are:

Sugar, being the first ingredient it can be estimated to higher than 55%

Vegetable oil, The vegetable oil is palm oil, a semi-solid fat that’s needed to give Nutella its spreadable texture. Ferrero says at their website that they were using a hydrogenated oil until a couple of years ago but switched to palm oil to cut back on the trans fat in 2006. Palm oil is free of trans fat but is still high in saturated fat so it’s not good for you.

Hazelnuts (13%) being one of the product promises, the European community forces to producers to specify the quantity on the product. The hazelnuts offer that delicious nutty taste.

Cocoa powder (7,4%), for the same reason of the hazelnuts we know the actual content on the formula, cocoa is rich on antioxidants which bring color and a the chocolate taste.

Nonfat milk solids (8,7%), it’s added to increase the protein levels and keep on with the promess of the product that contains milk.

Emulsifier, it uses soy lecithin, a common emulsifier that keeps the sugar, oil, nuts and cocoa nicely blended and stops them separating out during the months on the shelves.

Flavour, it’s used vanillin, which is an artificial flavor and aroma mix that imitates vanilla, but is less expensive to use.

Resuming Nutella is a 30% oil and 55 % sugar mix with some nuts! and chocolate.

Justly because that oil and sugar mix it s a great base to make cookies, Nutella substitutes fat and sugar, so with all this said:

INGREDIENTS

1/2 cup Nutella
1/2 cup flour
1 egg

PREPARATION

Preheat the oven at 360 °F
In a bowl mix all the ingredients until make an uniform dough.
Separate the dough into small discs depending on the size you want the cookie, and place the on a cookie sheet.
Bake for 20 minutes
Remove from oven, let them cool and enjoy.

Oatmeal chocolate-nut muffins

Oatmeal chocolate nut muffins

Desserts, Healthy

Spanish version

Muffins instead of cupcakes, are relatively healthy. It’s not too sweet, is perhaps made with whole wheat flour or some fiber content, and is more likely to be loaded with fruit than candy. A muffin can also be savory instead of sweet. The texture is usually dryer and slightly denser than cupcakes.

With all this said, This oatmeal-nut-muffins turned out to be delicious, mostly because anything with chocolate on it -on this case 70% cacao dark chocolate – it’s delicious! Toasted oats and nuts bring a fragrant great texture, a great source of fiber, which make it a complete pre-training snack.

INGREDIENTS

1 cup all-purpose flour

1/4 cup sugar

1 teaspoon double-acting baking powder

1/4 teaspoon salt

1 large egg

1/4 cup unsalted butter, melted and cooled

1/4 cup milk

1/3 cup rolled oats, toasted lightly

1/3 cup walnuts, chopped and toasted lightly

80 grams 70% cocoa chocolate, chopped

Can be prepared in 45 minutes or less.

PREPARATION

In a pan over mid-high place the oatmeal and nuts, heat and stir constantly until a slight toast, this will bring up flavor and aroma, then pour on a colander an sift to remove excessive dust, and let it cool down.

Preheat oven to  400 °F, and place rack on the middle.

In a bowl whisk together the flour, the sugar, the baking powder, and the salt.

In another bowl whisk together the egg, the butter, and the milk, stir the egg mixture into the flour mixture until the mixtures are just combined. 

Stir in the oats, the walnuts, and the chocolate chips. 

Divide the batter among 6 paper-lined 1/2-cup muffin tins and bake the muffins  for 15 to 20 minutes, or until a tester comes out clean, this may be complicated the first time around because chocolate will be melted, so try to prick on the batter side.

Transfer the muffins to a rack, let them cool you may serve them warm.

Nutritional facts (approximated for each muffin)

Calories 326

Carbs 33 g

Fat 20 g

Protein 6 g

Sodium 200 mg

Sugar 13 g