Recipe Studio
80 minutes•Easy•Serves 4

Baked Chicken Nuggets with Carrot-Sweet Potato Dip

Jump to recipe
Baked Chicken Nuggets with Carrot-Sweet Potato Dip

By @chef11

Kid-friendly, dairy-free, soy-free, and egg-free chicken nuggets made with Trader Joe's ingredients, served with a warm and naturally sweet carrot and sweet potato dip.

Recipe Rating

Not yet rated by chefs

Ingredients

  • ●1 lb Trader Joe's Organic Chicken Tenders
  • ●1 cup Trader Joe's Corn Flake Crumbs
  • ●1/2 tsp Salt
  • ●1/4 tsp Pepper
  • ●1/4 tsp Garlic Powder
  • ●1 lb Trader Joe's Fresh Green Beans
  • ●1 cup Trader Joe's Carrots (pre-cut)
  • ●1 cup Trader Joe's Sweet Potato (pre-cut)
  • ●1 tbsp Olive Oil or Coconut Oil
  • ●1/4 tsp Cinnamon

Instructions

  1. 1
    Preheat oven to 400°F (200°C).
  2. 2
    Prepare the chicken: In a shallow dish, mix the corn flake crumbs with salt, pepper, and garlic powder.
  3. 3
    Coat the chicken tenders: Dredge each chicken tender in the corn flake crumb mixture, pressing gently to adhere.
  4. 4
    Bake the chicken: Place the coated chicken tenders on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until cooked through and golden brown.
  5. 5
    Steam the green beans: While the chicken is baking, steam the green beans until tender-crisp (about 5-7 minutes).
  6. 6
    Prepare the carrot and sweet potato puree: Toss the pre-cut carrots and sweet potatoes with olive oil or coconut oil and cinnamon. Roast on a baking sheet at 400°F (200°C) for 20-25 minutes, or until soft.
  7. 7
    Blend the puree: Transfer the roasted carrots and sweet potatoes to a blender or food processor. Blend until smooth, adding a little water if needed to reach desired consistency.
  8. 8
    Serve: Serve the baked chicken nuggets with steamed green beans and warm carrot and sweet potato puree for dipping.

Recipe details

Category
Main course
Preparation
57 minutes

Estimated total: 80 minutes. Planning estimate: stated duration ranges use their midpoint; standard preparation, heating and handling allowances are included. Overlapping tasks are counted once. Resting/chilling is included in total time.

How these estimates were calculated
  • Initial Setup: 5 min planning allowance (setup)
  • Prep Chicken Tenders: 10 min planning allowance (meat_prep)
  • Prep Green Beans: 10 min planning allowance (vegetable_prep)
  • Prep Carrots and Sweet Potatoes: 10 min planning allowance (vegetable_prep)
  • Preheat Oven: 15 min planning allowance (oven_preheat)
  • Mix Corn Flake Crumbs: 3 min planning allowance (mix)
  • Coat Chicken Tenders: 5 min planning allowance (assemble)
  • Transfer Coated Chicken to Baking Sheet: 2 min planning allowance (transfer)
  • Heat Water for Steaming Green Beans: 10 min planning allowance (boil_heat)
  • Season Carrots and Sweet Potatoes: 3 min planning allowance (mix)
  • Transfer Seasoned Vegetables to Baking Sheet: 2 min planning allowance (transfer)
  • Transfer Roasted Vegetables to Blender: 2 min planning allowance (transfer)
  • Blend Puree: 3 min planning allowance (mix)
  • Serve: 2 min planning allowance (garnish)
  • Cooking overlaps preparation or other cooking; a separate cooking subtotal is omitted.
  • Preheat oven to 400°F (200°C).
  • Mix the corn flake crumbs with salt, pepper, and garlic powder.
  • Dredge each chicken tender in the corn flake crumb mixture.
  • Place the coated chicken tenders on a baking sheet lined with parchment paper.
  • Bake for 20-25 minutes, or until cooked through and golden brown.
  • Steam the green beans until tender-crisp.
  • Toss the pre-cut carrots and sweet potatoes with olive oil or coconut oil and cinnamon.
  • Roast on a baking sheet at 400°F (200°C).
  • Roast for 20-25 minutes, or until soft.
  • Transfer the roasted carrots and sweet potatoes to a blender or food processor.
  • Blend until smooth, adding a little water if needed.
  • Serve the baked chicken nuggets with steamed green beans and warm carrot and sweet potato puree.
  • Using generic raw, skinless, boneless chicken breast for chicken tenders.
  • Trader Joe's Corn Flake Crumbs: USDA cup (1 NLEA serving) portion weight
  • Using generic corn flakes for corn flake crumbs.
  • Salt: USDA tsp portion weight
  • Using table salt.
  • Pepper: USDA tsp, ground portion weight
  • Using black pepper, ground.
  • Garlic Powder: USDA tsp portion weight
  • Using garlic powder.
  • Using generic raw green beans.
  • Trader Joe's Carrots (pre-cut): USDA cup chopped portion weight
  • Using raw chopped carrots.
  • Trader Joe's Sweet Potato (pre-cut): USDA cup, cubes portion weight
  • Using raw sweet potato cubes.
  • Olive Oil or Coconut Oil: USDA tablespoon portion weight
  • Using olive oil as the first option for 'Olive Oil or Coconut Oil'.
  • Cinnamon: USDA tsp portion weight
  • Using ground cinnamon.

chicken nuggets · baked · carrot · sweet potato

Estimated nutrition per serving

271 calories · 28.9 g protein · 24.2 g carbohydrate · 6.8 g fat · 5.3 g fiber · 429 mg sodium

Source and basis: USDA FoodData Central SR Legacy (2018), ingredient-based calculation per serving. Standard USDA portion weights; all listed ingredient mass included before cooking losses. Full ingredient matches and assumptions below.

Recipe Context

This recipe was created with the following context in mind:

Friday
afternoon snack
winter
Sign in to report content