Cornmeal Crusted Chicken Nuggets with Blackberry Mustard & Bok Choy Slaw

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My hubs best friend has been traveling abroad for some time & was in the city for the night so Jon wanted to give him a semi-homey meal. With that I twirled up nuggets & slaw, or so they thought! Little did they realize that the chicken was baked, the dipping sauce was packed with blackberries & the slaw was bok choy… they practically licked their plates clean!

  • Preheat oven to 400degrees
  • Either buy strips of chicken or cut up breasts into nuggets
  • Grab two bowls – fill one with egg whites(~1/2C) & one with ground cornmeal(~3/4C)
  • Dip chicken into egg bowl then cover in cornmeal
  • Set chicken on wire rack placed on cookie sheet & put in oven for roughly 20 minutes or until golden (flip if necessary)

While the chicken is baking prep the bok choy slaw & blackberry mustard dip:

  • Thinly slice one head of cleaned bok choy – place in large bowl
  • In food processor add 3 heads of scallions (ends cut) & 2 handfuls of baby carrots – blend & add to large bowl
  • In veggie bowl add:  1/4C rice vinegar, 1T sesame oil, 2t truvia & 3t dijon mustard – toss
  • Clean food processor & add 1c rinsed blackberries, 1.5T whole grain mustard & 2t honey – mix & set aside for dipping sauce

I went further then I usually do cause the bf was in town &  sprayed a fry pan with cooking oil- I quickly seared the fully baked nuggets on each side for about 1minute to give a more charred appeal.

I have made the cornmeal nuggets before & actually switched it up many times to make cornmeal baked fish sticks & tofu sticks. Both were a success! Overall this is a quick & delicious meal any adult & kid would love – well, assuming about the kids but I am sure my future kids will be asking for seconds!! Enjoy!

Original recipe here.

Nutritional Info for Nuggets (Serves 3): 410 calories – 7 grams of fat – 23 carbs – 60 grams of protein  
 
Nutritional Info for Dipping Sauce (Serves 3): 35 calories – 1 gram of fat – 8 carbs – <1 gram of protein
Nutritional Info for Slaw (Serves 3): 60 calories – 5 grams of fat – 3 carbs – 1 gram of protein

Crab Burger with Celery Root Slaw & Baked Onion Rings

crabcake.onion ring

I was itching for summer with the cold weather hitting us hard in NYC- hello nor’easter!  So I decided to pan fry crab cakes, mix up some celery root slaw & bake onion rings….nom nom nom…Dear Spring, please come fast because I am now longing to use the grill!

Crab Cake  : 

  • Mix 1/3C nayonaise, 1 egg, 2T thinly sliced scallions, 1/2t worcestershire, 1t dry mustard, 1t hot sauce & S/P
  • Blend in 2.5C whole wheat bread crumbs & 1lb crab with your hands – form into 4 patties
  • Place on plate & refrigerate for 30minutes
  • Lightly drizzle a deep fry pan with corn oil & place burgers on the bottom
  • Cook until both sides are browned

Celery Root Slaw  : 

  • Mix 1/2C nayonaise, 1/2C fage 0% (in place of the sour cream), 2T apple cider vinegar, 2T dijon mustard, the juice from 1 lemon, 1/2t paprika, 1/2t cayenne & 1/4C diced up fresh parsley 
  • Peel & slice up the celery root to your liking – can be thick or skinny like coleslaw
  • Pour the dressing over the root & mix – refrigerate for 10 minutes before serving

Onion Ring :

  • Preheat oven to 425degrees & grab 3 wide/deep bowls out
  • Place 1/2C  flour in 1st bowl
  • Mix 1/2C flour, 1 egg & 1/2C original flavored almond milk in the 2nd
  • Combine 1C whole wheat bread crumbs & 2t creole seasoning in the last bowl
  • Slice the onions thick & go in order – dip in 1st, then 2nd & then the 3rd bowl*
  • Place covered rings on a wire rack on a baking sheet
  • Bake till golden brown (roughly 15 minutes)

* Your fingers get MESSY in the mixture…I used tongs!

To assemble: lay bib lettuce on bottom of toasted kaiser bun, then sliced tomato, next place the crab burger & top with celery root slaw

Overall this dish was DELISH and it satisfied my warm weather appetite.  The crab cake & slaw is a go-to for me now and the onion rings were amazing but pretty tedious & messy…I will make again & alter the recipe to make it easier – once perfected I will post 😉

Crab Cake Nutritional Info Per Serving (serves 4): 295 calories – 2 grams of fat – 19 carbs – 50grams of protein
Slaw Nutritional Info Per Serving (serves 4): 30 calories – 0 fat – 5 carbs – 2 grams of protein
Onion Ring Nutritional Info Per Serving (serves 4): 90 calories – 1 gram of fat – 17 carbs, 4 grams of protein
 
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