New Year’s Resolution! Get Kids Involved in the Kitchen!
One of the most valuable skills you can give your grandchildren is the ability to cook. Kids who help in the kitchen grow up confident in their ability to prepare their own meals, are likely to be healthier than their peers, and won’t have to figure out how to graduate from ramen noodles down the road.
Broccoli-Cheddar Chicken Nuggets
Yield: 6 servings
For the Chicken
- 3 oz broccoli florets (1 1/2 cups)
- 3 oz cheddar cheese (3/4 cup grated)
- 1/2 cup dry garlic & herb bread crumbs
- 1-1/2 lbs. boneless, skinless chicken breasts
- 1 tbsp flour
- 1/4 tsp salt
- 1 egg white
- Canola oil for brushing pan
Honey Mustard Dipping Sauce
- 1/2 cup 2% plain low-fat Greek yogurt
- 2 tbsp Dijon mustard
- 1-1/2 tbsp honey
- Preheat oven to 450°F.
- Place broccoli in Food Processor, process until fine. Or chop with a knife and put in bowl.
- Grate cheese or use pre-grated.
- Add ½ cup of cheese and bread crumbs to processor until cheese is finely chopped and combined.
- Cut chicken into bite size pieces; place in separate bowl.
- Add flour and salt in the bowl; mix to coat chicken.
- In small bowl, whisk egg white, add to bowl. Coat chicken.
- Pour broccoli mixture into large resealable bag.
- Add chicken. Squeeze air out; knead and shake to mix.
- Brush sheet pan with oil.
- Place chicken onto pan separating into an even layer.
- Bake 11-13 minutes; internal temperature reaches 165°F.
- Sprinkle with cheese; cook 1 more minute until melted.
- Combine dipping sauce ingredients in small bowl. Serve.
- Think in Stages ~ Help toddlers use a non-slip step stool to rinse fruits and vegetables in the sink with a colander. 3-year-olds can knead dough and 5-year-olds can measure.
- Encourage Creativity ~ Try new recipes. Ask the grandkids how they might change it.
- Instill Good Habits ~ Teach tidying up.
- Make it a Learning Opportunity ~ Try an easy, tasty science experiment (homemade rock candy).
- Embrace Passion ~ You might just be raising the next great chef!