We cut calories, salt, and fat big time in both the chicken nuggets and the chips. By Sidney Fry, MS, RD
August 09, 2012
1 of 4Photo: Randy Mayor
Healthier Chicken Nuggets and Homemade Chips
Chicken nuggets populate almost every kids’ menu in America because kids vote with their greasy fingers and parents vote for the settling down that happens when you hand a bag of food this fun and easy to almost any kid. But add potato chips and creamy dip to the plate, and you’ve got yourself a doozy of a family nutrition problem—nearly 700 calories and a gram of sodium, all in a fairly small portion. We set about making this combo healthy while keeping all constituencies happy.
Classic • 660 calories per meal • 44 grams total fat • 1,000 milligrams sodium
Makeover • 241 calories per meal • 6.1 grams total fat • 386 milligrams sodium
2 of 4Photo: Randy Mayor
Kids Cooking Tip #1
Shake and stir up some fun in the kitchen with the kids.
Dip chicken pieces in egg mixture, then let the kids shake them up in toasted panko. These oven-baked bites are 140 calories and 16g fat lighter than the 6-piece fast-food version.
3 of 4Photo: Randy Mayor
Kids Cooking Tip #2
Adults, slice the potatoes. Have kids lay slices on parchment paper, keeping the two potato types separate. These chips are better than storebought, saving 261 calories and 251mg sodium per serving.
4 of 4Photo: Randy Mayor
Kids Cooking Tip #3
Put the kids on sauce duty, and stir up some fun. They’ll fall in love with this healthier yogurt-based dip, with only 37 calories and 84mg sodium per tablespoon. Try with veggies as a sub for heavy ranch.