Prep Time: 1 hr 5 mins
Cook Time: 30 mins
Total Time: 1 hr 35 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Australian
Dietary Requirements: Egg-Free, Gluten Free, Nut-Free, Pregnancy-Safe
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 150 g chicken breast cubed
  • 2 tablespoons full cream milk
  • 1 teaspoon white vinegar
  • 2 tablespoons wholemeal breadcrumbs or gluten free breadcrumbs
  • 1 tablespoon parmesan cheese finely grated
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried thyme
  • salt & pepper to taste
  • 150 g Birds Eye Pumpkin & Cauli Mash
  • 1/3 cup green peas


  • Combine the milk and vinegar to a shallow bowl or dish and add the chicken breast. Allow to marinate for 1 hour to tenderise the chicken.
  • Preheat the oven to 200 degrees Celsius on a fan forced setting and line a baking tray.
  • Mix the breadcrumbs, parmesan, basil, thyme, salt and pepper together in a bowl or plate. Drain the chicken and toss in the bread crumb mixture. Shake off the excess crumb and transfer to the baking tray. Repeat with remaining chicken.
  • Spray the crumbed chicken with olive oil and bake for 20 minutes, flipping halfway.
  • Meanwhile, cook frozen Birds Eye Veggie Mash and peas following packet directions.
  • Serve the chicken nuggets alongside the veggie mash and peas.


TIP: Ensure as much of the moisture is removed from the Mash by firmly pressing in a sieve. Alternatively, place in a clean chux or tea towel, twist and squeeze.
Please note: We do not recommend a low carb eating plan for kids. Peas and breadcrumbs contribute some carbohydrates to this balanced meal.
Nutrition Facts
Chicken Nuggets & Veggie Mash
Amount Per Serving
Calories 414.3 Calories from Fat 88
% Daily Value*
Fat 9.8g15%
Saturated Fat 4.7g29%
Carbohydrates 30g10%
Fiber 7g29%
Sugar 10.1g11%
Protein 47.5g95%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.