A cornmeal crust keeps these chicken nuggets moist and tender. They freeze well, so make extra to keep on hand.
Prep Time
20 minutes
Cook Time
50 minutes
Makes
4 servings
Serving Size
1 assembled meal
nutrition per serving Protein 38g / Carbohydrates 38g / Fiber 6g / Sugars 6g / Fat 23g / Calories 508
For vegetables
2 medium sweet potatoes, about 1lb (500g) total, sliced into fries
2 tbsp arrowroot flour
2 tbsp olive oil
Salt and freshly ground black pepper
8oz (250g) green beans, trimmed
For chicken nuggets
1⁄2 cup coarsely ground cornmeal or polenta
1⁄4 cup arrowroot flour
1⁄2 tsp salt
1⁄4 tsp freshly ground black pepper
1 egg
11⁄4 lb (600g) skinless, boneless chicken breast, cut into nugget-sized pieces
4 tbsp olive oil
1⁄4 cup Ketchup, to serve
1
Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper. In a large bowl, toss sweet potatoes with 1 tbsp arrowroot flour to coat. Drizzle with 1 tbsp olive oil and season with salt and pepper. Toss together and spread on the baking sheet. Bake for 15 minutes.
2
In the same bowl, toss the green beans with remaining 1 tbsp arrowroot flour. Drizzle with remaining 1 tbsp olive oil and season with salt and pepper. Set aside.
3
Remove the potatoes from the oven, turn each one, and return to the oven for 15 minutes, until cooked through. Divide the potatoes evenly among 4 meal prep containers.
4
Spread the green beans on the same baking sheet and bake for 10 minutes. Add to meal prep containers with sweet potatoes.
➥ Return to Prep Day Action Plan while green beans roast.
5
To make the chicken nuggets, whisk together the cornmeal, arrowroot flour, salt, and pepper in a shallow bowl. In a separate shallow bowl, whisk the egg. Working in batches, coat the raw chicken pieces with the egg wash, then transfer them to the cornmeal mixture and toss to coat.
6
In a large, non-stick sauté pan, heat 2 tbsp olive oil. Add half of the chicken to the hot pan and cook for 3 to 4 minutes on each side until golden brown. Repeat with the remaining chicken.
7
To assemble the meals, divide the chicken evenly among the 4 containers. Serve each meal with 2 tbsp ketchup.