Wednesday, September 30, 2009

Free Recipie: Chicken Legs, Wings and nuggets

Your wondering what is so special about chicken wings? Willow's wings and nuggets are always a hit at there parties or at the evening table. The secret is in the eggs! No seriously its whats in the eggs!

Items needed:
  • 2 medium sized bowls
  • whisk
  • food processor or potato masher
The Ingredients:
  • 1/4 cup mashed sweet potato
  • 2 large eggs
  • 1 cup whole wheat bread crumbs for gluten free use 1/2 cup soy flower and 1/2 cup rice flower
  • 1/4 cup flask seed meal
  • Chicken: Breast washed dried and cut into bite sized chunks or you can use wings, thighs, drumsticks.
  • 2 tablespoons olive oil
  1. Steam and mash up the sweet potato and measure out 1/4 cup. One medium sized sweet potato should be plenty. Place it in one of the bowls. Add the 2 large eggs and whisk. This will be the egg batter you will dunk your chicken into.
  2. In another bowl add your dry ingredients.
  3. Spray a skillet with non stick spray and heat over med high. Once hot add in 2 tablespoons olive oil.
  4. Coat the chicken in the egg bath then into the bread crumb place onto hot skillet. Cook nuggets about 5-7 minuets on each side until no longer pink.
  5. If using legs, wings, thighs or quarters heat the oven to 350 use a shallow pan spray with non stick spray and add enough olive oil to coat the bottom of the pan about 2-4 tablespoons. Coat chicken place in pre heated oven and cook about 30-40 minuets about half way turn chicken. Cook until no longer pink and clear juice flows from the chicken.

This is a great way to trick your kids to eat healthy as well as yourself. The sweet potato sweetens the chicken just right. One could add just a tad of salt to the chicken before placing into the eggs. Willow doesn't and they seam to go quickly. You can make the chicken nuggets a week before the party just let cool down and then freeze. Simply place onto cookie sheet and slide into a preheated oven of 400 for about 10 minuets.
Dipping sauces Willow just places Ketchup, Bar-b-Que, Honey Muster, Muster, Wasabie, and other sauces out. Simple, Light and very satisfying. Don't take her words for it simply try it yourself!

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