When your family is eating out, you probably prefer that your kids order chicken nuggets rather than a hamburger. But usually a burger is a better choice. The reason: Fast-food and prepackaged chicken nuggets are fried in partially hydrogenated oil, leaving them with up to 20 grams of fat per 3-ounce serving. A small burger typically contains 9 grams of fat. Plus, the burger offers plenty of iron and zinc, nutrients lacking in many children's diets.
At home, burgers or nuggets can be healthy if you prepare them from scratch so that you're able to control their fat content. Make better burgers by using 95% lean ground beef and grilling or broiling them so the fat drips off. Tuck them inside fiber-rich whole-grain rolls, and top withplenty of lettuce and tomato slices.
Low-Fat Chicken Nuggets
- Canola oil spray
- 2 boneless, skinless chicken breast halves
- 1 to 2 Tbs. flour
- 2 egg whites, lightly beaten
- 1/2 cup plain bread crumbs
- 1/8 tsp. salt
- 1/8 tsp. pepper
Heat oven to 350°F.
1. Spray a baking sheet with canola oil and set aside.
2. Slice chicken into nugget-size pieces and sprinkle with salt andpepper. Dust chicken with flour, dip in egg whites, and coat with breadcrumbs. Bake until golden brown, 10 to 15 minutes, turning once halfway through cooking time.
Each serving: 202 calories, 21 g protein, 23 g carbohydrate, 2 g fat (1g saturated), 1 g fiber, 34 mg cholesterol, 67 mg calcium, 2 g iron, 437mg sodium.
Copyright © 2001. Reprinted with permission from the April 2001 issue of Child magazine.
All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.