Veggie Nuggets

As part of my 2013 goals and resolutions, we are trying to use up things in our pantry and refrigerator without buying extra ingredients. For this veggie nugget recipe, I used the remaining Italian bread crumbs in the pantry and a variety of frozen vegetable odds and end packages as well as a few carrots from the refrigerator.

It is possible you could get your kids to substitute chicken nuggets for these veggie packed version. My littlest one who HATES vegetables said she would try it….she seemed to be liking it until her older brother made faces at her for even trying it. Personally, I liked them and they are more of a veggie patty than a nugget, I suppose.

Compared to traditional frozen chicken nuggets, you will save around 20 calories per nugget and get vitamins and minerals you would not get with a frozen chicken nugget. You will also save more than half the fat – even more if you use less olive oil and substitute the egg for applesauce.

These veggie nuggets are also great paired with the Easy Tomato Basil Soup Recipe. Dunk them in the soup for a extra zing! Here’s what you will need:

• 2 cups vegetables (frozen, fresh, whatever you have on hand)
• 1 cup Italian Bread Crumbs
• 2 eggs
• 1 Tablespoon Olive Oil
• 1/4 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon lemon juice (oops I only had lime juice on hand so that’s what I used!)
• Non-stick cooking spray

Cook 2 cups of mixed vegetables per the instructions. I used a the rest of a bag of peas, corn, and tossed in a few frozen green beans. I also cut up a few carrots we had in the refrigerator. I cooked in a Ziploc steam fresh bag per the directions on the package – around three minutes in the microwave.

Let vegetables cool. Then chop up in a food processor or your Ninja Kitchen Prep.

Combine all the ingredients in a medium bowl. Mix well. Use the side of your spoon to mash the vegetables as you are mixing.

Use a small scoop or a melon baller to measure out the “nuggets.” Then shape into a nuggety shape. I love my Pampered Chef small scoop for these types of jobs. Spray your baking pan with cooking spray. Cook at 350 degrees for 30 minutes. Flip and cook an additional 20 minutes or so.

Here’s your finished product!

Veggie Nuggets

• Prep Time: 10 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour
• Yield: 20 nuggets 1x

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Ingredients

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• 2 cups vegetables (frozen, fresh, whatever you have on hand)
• 1 cup Italian Bread Crumbs
• 2 eggs
• 1 Tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon lemon juice (oops I only had lime juice on hand so that’s what I used!)
• Non-stick cooking spray

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Instructions

1. Cook vegetables per package instructions (or use Ziploc Steam Fresh bag to cook in microwave.)
2. Let vegetables cool. Then chop up in a food processor or your Ninja Kitchen Prep.
3. Combine all the ingredients in a medium bowl. Mix well. Use the side of your spoon to mash the vegetables as you are mixing.
4. Use a small scoop or a melon baller to measure out the “nuggets.”
5. Then shape into a nuggety shape. I love my Pampered Chef small scoop for these types of jobs. Spray your baking pan with cooking spray.
6. Cook at 350 degrees for 30 minutes.
7. Flip and cook an additional 20 minutes or so.

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Notes

These veggie nuggets contain 16% of your RDA of Vitamin A in just one nugget! Depending on your vegetables used, you will get 1% Vitamin C, 3% Iron, and 1% Calcium per nugget with 1.9 grams of protein per nugget.

Compare to 67 calories in one Tyson Chicken Nugget, 4.25 grams of fat, 3.5 grams of protein, and ZERO vitamins

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Nutrition

• Serving Size: 1 Nugget
• Calories: 46
• Fat: 1.5 g

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