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)

Ingredients

  • 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

Instructions

  • 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.

Notes

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?

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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.