Veggie Nuggets

This fun recipe is a great way to help kids learn to enjoy veggies they might not otherwise want to try. Kids love the finger food aspect of this meal and its “dippability,” of course! This recipe comes to us from Sally of Real Mom Nutrition.

Cooking Tip of the Week: You can make your own seasoned breadcrumbs with stale bread. Just add completely dry bread to a food processor, pulse until the pieces turn to crumbs, and add salt and Italian seasoning to taste.

Food for Thought: Have you ever wondered how foods get that appealing golden brown color? It’s because of a chemical reaction known as the “Maillard reaction” that occurs when ingredients are exposed to heat. The reaction occurs between the protein and sugar in the food (even foods that aren’t sweet still have a little bit of sugar) and it changes the color and flavor of the food. Next time you see the golden crust on a loaf of bread or batch of nuggets, that’s the Maillard reaction!

Family Dinner Conversation Starter: What are your favorite activities to do with your parents?

Ingredients:

• 1 cup shredded carrots
• 3 cups broccoli florets
• 1 garlic clove
• 2 eggs or 2 flax eggs
• 11/4 seasoned breadcrumbs, divided
• 3/4 cup shredded cheddar cheese or dairy-free cheese
• 1/2 teaspoon onion powder
• 1/2 teaspoon black pepper
• 1 tablespoon canola oil

Directions:

Adult: Shred carrots (you can use a food processor’s shredding attachment).

Kid: Steam broccoli in the microwave for two minutes or until tender.

Together: Place shredded carrots, steamed broccoli, garlic, eggs, 1 cup of the breadcrumbs, cheese, onion powder, and black pepper in food processor and pulse for 15 seconds or until well combined. Mixture should form easily into a ball. If it’s too crumbly, add water one teaspoon at a time until you achieve the desired consistency.

Together: Form mixture into balls, about a tablespoon each (I use a cookie scoop). You should get about 25 nuggets. Flatten slightly into round discs about 1/2-inch thick.

Kid: Place remaining 1/4 cup breadcrumbs in a shallow dish. Coat each veggie nuggets with breadcrumbs.

Adult: Heat oil in a skillet on medium high heat until it sizzles when sprinkled with water droplets.

Adult: Arrange nuggets in skillet and cook about 4 minutes each side, or until golden brown and crispy.

Kid: Serve with honey-mustard sauce, ketchup, or other favorite dip.

Makes about 25 nuggets. Serving size = 2 nuggets.