Healthier than other homemade chicken nuggets, these have a chicken and cauliflower filling and a bran flake crumb coating. Serve them straight from the oven or freeze them to pop a few into lunchboxes still frozen or bake until heated for a quick weeknight entree. Freeze in a single layer before transferring to a freezer bag to store in freezer for up to 3 months.
Recipe created by Christine Pittman in partnership with Produce for Kids.
16 ounces cauliflower florets
3 cups cooked chopped chicken breast
1/2 teaspoon salt
3 large eggs, divided
3 tablespoons milk, divided
1/2 cup flour
3 1/2 cups bran flakes
Place cauliflower and 2 Tbsp. water in bowl. Cover loosely and microwave HIGH for 2 minutes at a time, for 5-6 minutes or until very tender.
Place cauliflower, chicken and salt in food processor and pulse into very small pieces.
Whisk 1 egg and 1 Tbsp. milk in small bowl. Add to cauliflower and puree until smooth. Mixture should be slightly damp but able to hold together when pressed. If too dry, add a drizzle of milk and puree
Preheat oven to 400. Spray large baking sheet with baking spray.
Put flour on plate. In bowl whisk together remaining eggs and milk. In separate bowl, add bran flakes and crumble into small pieces.
Scoop 1 Tbsp. of cauliflower mixture and drop gently into flour. Use fingers to roll around to coat, forming into a ball. Remove from flour and place in egg mixture; flip to coat. Remove and place into bran flakes. Roll around to coat. Transfer ball to prepared baking sheet and press down and flatten into a ¾" inch thick oval. Spray nuggets with baking spray.
Place in oven and bake 15 minutes, or until nuggets begin to darken underneath. Flip and cook 10 minutes. Serve immediately or allow to cool on pan.
- Calories 538
- Fat 17.53g
- Protein 24.52g
- Carbohydrates 63.39g
- Fiber 4.45g
- Sugar 21.96g
- Sodium 589mg
- Calcium 84mg,
- Iron 3.20mg