Baked Veggie Nuggets – a healthy dinner idea!

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Baked Veggie Nuggets – Healthy Weeknight Dinner for Kids

It can be challenging to come up with weeknight dinner ideas for healthy meals day after day. When kids crave a crispy snack, these Baked Veggie Nuggets are always a hit! These are great when you are looking for easy healthy dinner ideas!

This is a fun trick to feed children different seasonal veggies and effortlessly get them the essential vitamins and minerals they need. The moist bite-like colorful vegetable patties with a crunchy coating are so tempting. They are filled with healthy vegetables, but they can’t see them.

They see the crunchy coating they are used to from other nuggets, and your kids won’t even know they will give them the extra fiber there need to stay regular and feel their best. They are one of our favorite options for healthy dinner recipes for kids.

This healthy recipe for kids has healthy fat, protein, and iron. In addition, you’ll get extra calcium, vitamin A and vitamin C into your child to keep them feeling their best.

These veggie nuggets can also be shallow fried or air fried! It is one of my favorite healthy dinner recipes for my kids.

Prep: 20 minutes; Cook: 20 minutes; Total: 40 minutes; Yield: 10 nuggets

Pretty impressive, right? Healthy meals at the ready!

Baked Veggie Nuggets

June 21, 2022

by Dr. Dina Kulik, MD, FRCPC, PEM

Category Recipes

Persons

2

Serving Size

5 Nuggets

Ingredients

• • 1 cup potato (diced)
• • One small onion (chopped finely)
• • 3 tbsp sweet corn kernels (steamed)
• • 3 tbsp each of shredded broccoli, grated carrot, grated beetroot, shredded cabbage, chopped baby spinach, & cilantro (or seasonal veggies available)
• • 1 tsp spice/herb blend (as per preference)
• • 1 tsp turmeric powder
• • 1-2 tsp lemon juice (freshly squeeze)
• • Salt & pepper (to taste)
• For Coating the Veggie Nugget
• • 2/3 cup cornflake crumbs (cornflakes crushed in a food processer)
• • 2/3 Panko bread crumbs
• • 2 tbsp cornmeal
• • 1 tsp garlic powder
• • Salt & pepper
• • 1 tbsp milk
• • One egg (beaten)
• • Cooking spray

Instructions

1. Set the oven for preheating at 350° F. Also, line a baking tray with parchment paper.
2. Then, boil the potato pieces (with skin) until fork tender. Remove them with a strainer, peel, and mash while warm.
3. Add the chopped onions, steamed sweet corn kernels, and rest of the veggies into the warm mashed potatoes. Also, add the spice/herb blend, turmeric powder, lemon juice, salt, & pepper. Mix nicely.
4. Divide the vegetable mixture into 8-10 equal parts. Roll them into balls and flatten lightly to get an oval or triangular nugget shape. Keep aside. (Get the kids involved in rolling and shaping the nuggets.)
5. Now, make the wet coating by mixing the beaten egg with milk.
6. Next, prepare the dry coating. Combine the corn flakes, crumbs, cornmeal, bread crumb, garlic powder, salt & pepper. Spread it out on a plate and keep it aside.
7. One by one, dip the prepared veggie nuggets into the wet egg mixture and then coat with the dry crumb mixture. Place in the lined baking tray in a single layer and spray the nuggets generously with cooking spray.
8. Put the tray in the preheated oven. Bake for 15-20 minutes at 350° F until golden & crisp.
9. Serve them with your kid's favorite dipping sauce.

Nutrition Facts

Baked Veggie Nuggets

Serves: 2 People

Amount Per Serving: 5 Nuggets
Calories		69
% Daily Value*
Total Fat 0.74 g.		0%
	Saturated Fat	0
	Trans Fat
Cholesterol 17 mg.		5.7%
Sodium 299 mg.		12.5%
Total Carbohydrate 13.88 g.		4.3%
	Dietary Fiber 1.1 g.	4%
	Sugars 1.71 g.
Protein 2.21 g.

Vitamin A 642 IU		Vitamin C 4.3 mg.
Calcium 21 mg.		Iron 1.41 mg.

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Dr. Dina Kulik

© 2024 Copyright: DrDina.ca All rights reserved.

https://drdina.ca/baked-veggie-nuggets-a-healthy-dinner-idea/

I hope you and your kids love this recipe.

FAQs – Frequently Asked Questions

Will a healthy weeknight dinner help lose weight?

Researchers have found that two-thirds of those surveyed recommended eating dinner before 7 pm, which maximizes weight loss. A staggering 84% said sticking to set mealtimes is vital when trying to lose pounds; 72% recommend not exceeding their lunchtime or dinner calories – so no overeating.

What is a way to turn a boring healthy dinner recipe into a delicious meal?

You can always spice up your food with more spices and flavoring, as tolerated. Try new tastes or combinations like adding onion, for example. Try experimenting with garlic, chili powder, basil, oregano, rosemary, tarragon, or mint. Or add sauces such as BBQ sauce, mustard, ketchup, chutney, or marinate meat and other proteins using citrus juice, vinegar, or mustard. Consider dressing your boring salad with salad toppings to give it some zing! Healthy substitutes like riced cauliflower can make delicious fried rice.

Why is it good to prepare healthy dinner recipes in bulk?

Healthy food prep has never been so easy. Instead of guessing what you’re going to eat for dinner, grab one of these prepped quick and healthy dinner meals from the fridge or freezer. Your healthy weeknight dinner is ready in minutes. Then it is easy to stick to what you know is healthy and nutrient-dense without having to debate when you are most hungry.

Can you cook healthy dinner meals in the slow cooker?

With a slow cooker, you can cook healthy recipes and delicious meals without the hassle of standing over your stovetop for hours. Instead, a quick and healthy dinner is at your fingertips! This is because they rely on low heat to prepare food, making the work much less demanding and reducing the chances for nutrient breakdown. Most slow cookers come with healthy dinner recipes with yummy and natural ingredients like fresh spinach. Making a homecooked, nutritious, healthy dinner has never been easier.

Enjoy!