BUILD A HEALTHY MEAL: Kid-Friendly Air Fryer Chicken Nuggets and Air Fryer Roasted Broccoli

Kid-Friendly Air Fryer Chicken Nuggets and Air Fryer Roasted Broccoli
The LSU AgCenter and Louisiana Healthcare Connections have partnered to produce the video series ‘Build a Healthy Meal.’ We’ll show you how to make easy, tasty and healthy recipes for the whole family to enjoy using low-cost ingredients that can be found at your local dollar store, grocery store or farmers’ market.
In this video, LSU AgCenter nutrition agent and registered dietitian Jennifer Duhon along with 8th grade 4-Her, Brees demonstrate how to cook a simple, kid-friendly chicken nugget recipe and roasted broccoli. This recipe calls for an air fryer which is a helpful tool in the kitchen. Serve with fruit cocktail to make this a balanced meal.
Air Fryer Chicken Nuggets
Ingredients:
12.5 ounces canned chicken, drained
1 large egg
1/3 cup shredded mozzarella cheese
4 tablespoons grated parmesan
½ teaspoon onion powder
½ teaspoon garlic powder
1/8 teaspoon black pepper
Olive oil spray
Instructions:
1. In a large mixing bowl, add egg, chicken, mozzarella cheese, parmesan, onion powder, garlic powder and black pepper. Stir until mixed and a paste is formed.
2. Using a tablespoon, measure out the mixture. Roll each into a ball. Then, flatten each into a chicken nugget.
3. Preheat the air fryer to 400 degrees. Spray the basket with olive oil. Arrange the nuggets in the air fryer basket so they don’t touch.
4. Air fry until golden brown, about 6-8 minutes.
5. Serve warm with any dipping sauce you like.
Source: LSU AgCenter
Serves: 4
Prep Time: 10 minutes
Cook time: 12-16 minutes
Air Fryer Roasted Broccoli
Ingredients:
12 ounces frozen broccoli
Olive oil spray
½ cup grated parmesan
½ teaspoon onion powder
½ teaspoon garlic powder
1/8 teaspoon black pepper
Instructions:
1. Preheat air fryer to 400 degrees. Then, spray the basket with olive oil.
2. Place broccoli in the air fryer basket. Spray with olive oil. Sprinkle parmesan, onion powder, garlic powder and pepper over the broccoli. Toss until well coated.
3. Air fry for 8-10 minutes or until the broccoli is crispy. Serve hot.
Source: LSU AgCenter
Serves: 4
Prep Time: 5 minutes
Cook Time: 8-10 minutes
COOKING TIPS:
When using measuring spoons remember “tsp” is a teaspoon and “tbsp” is a tablespoon.
Be sure to crack the egg on a hard flat surface. After pouring the contents into the bowl, check for shells before adding in other ingredients.
FOOD SAFETY TIPS:
Be sure to always wash your hands before you start to cook and after cracking eggs.
Check us out on Instagram and Pinterest: @ BuildaHealthyMeal
About Louisiana Healthcare Connections
Established to deliver quality healthcare through local, regional and community-based partners, Louisiana Healthcare Connections is a Healthy Louisiana Plan headquartered in Baton Rouge, LA. Louisiana Healthcare Connections exists to improve the health of its members through focused, compassionate, and coordinated care. Because Louisiana Healthcare Connections believes healthy is a way of life, its members benefit from programs and services designed for personal well-being. For more information, visit www.LouisianaHealthConnect.com