Recipe: Faux Fast-Food

Every once in a while, you need a little comfort food, whether it was a long week at work, or your child had a rough day at school.  For many, childhood favorites help bring a sense of calm, so try these faux fast-food favorites, with a healthy home-made twist.  I always start with the Veggie Fries (since they take longer) so that the meal will be ready all at once.

Chicken Nuggets:

• 3 chicken breasts (pounded flat)
• 1 egg

Gather up the following for the marinade :

• 2 Tbsp olive oil
• 1/2 cup water
• 1 Tbsp balsamic vinegar
• salt, pepper, garlic, dried onion flakes (about 1 Tbsp each, or to taste)

And toss together these ingredients for the Breading:

• 1/2 cup Panko bread crumbs (Japanese breadcrumbs are both lighter and crunchier)
• Garlic, white pepper, red chili flakes, basil

Now let’s get started!

1. Preheat your oven to 425° (if you didn’t make the veggie fries first).  Lightly pound the chicken breasts, and cut into chicken-nugget sized shapes…yes “rectangles and squares” count!
2.  Grab all your marinade ingredients and toss them into a mixing bowl.
3. Place your nuggets into the bowl with the marinade, toss, and refrigerate.  I usually leave mine in for about 2 hours.
4. In another mixing bowl, break & beat the egg.
5. In a shallow plate, mix all of the breading ingredients.
6. Dip each chicken nugget into the egg, then coat both sides with the panko breading.
7. Place nuggets onto a lightly greased baking sheet and bake for 12 minutes, flipping half way through.

Calories: 200 for 6 (McDonalds is 300cals)

Fat: 3g (McDonalds is 17g fat)

Protein: 12g (McDonalds is 10g)

Baked Veggie Fries

• 1 small sweet potato
• 1 small turnip
• 1 small parsnip
• 2 large carrots
• olive oil
• salt, pepper, paprika, garlic

*Preheat oven to 425°

1. Thoroughly wash and peel all veggies.
2. Cut the veggies into “fries” in the shape of your choice (but 1/3′ inch thick).
3. Toss in a mixing bowl with olive oil (just enough to coat the veggies) and spices.
4. Bake for 60 minutes on a lightly greased baking sheet. Flip every 20 minutes.  Fries should be crispy and golden brown when done.
5. Serve the nuggets and the fries together for a great faux fast-food meal!

Calories for veggie fries: 100 for 1 cup (McDonalds is 230cals)

Fat: 6g all from the olive oil (McDonalds is 11g fat)

Protein: 2g (McDonalds is 3g)

And don’t forget to wash it all down with a banana split protein shake!