Do you have trouble getting your kids (or husband) to eat enough vegetables? Here’s a sneaky way to get them to eat more veggies -- add them to other foods they will eat and no one will know the difference. The secret is to cook and puree the vegetables in a blender or food processor first. For example, you could add pureed butternut squash to mac and cheese, sweet potato to pancakes, cauliflower to mashed potatoes and spinach to pizza sauce.
There is a recipe here for Chicken Nuggets with added veggies and then the instructions for preparing the different veggies for pureeing.
Chicken Nuggets
(Healthy)
1 cup whole wheat, white or panko bread crumbs
1/2 cup flaxseed meal (sold at health food stores or substitute wheat germ or flour)
1 tablespoon grated Parmesan
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 cup broccoli, spinach, sweet potato or beet puree
1 large egg, lightly beaten
1 lb. boneless, skinless chicken breast or chicken tenders, rinsed, dried and cut into small chunks
1/2 teaspoon salt
Nonstick cooking spray
1 tablespoon olive oil
Lay a large sheet of waxed paper or aluminum foil on counter. Combine first six ingredients on paper or foil and mix well with your fingers. In shallow bowl, mix puree and egg with a fork and set bowl next to bread crumb mixture. Sprinkle chicken with salt. Dip chunks into egg mixture and toss in bread crumbs until coated. Coat a large nonstick skillet with cooking spray and heat over medium-high burner. When skillet is hot, add oil. Place chicken nuggets in skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Turn and cook until chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut into a piece to check that it’s cooked through.) Serve warm.
Serves: 4; Source: Deceptively Delicious
Preparations before Pureeing
Beets: Trim stems to 1-inch. Wrap, unpeeled, in aluminum, and roast at 400 degrees for about 1 hour, or peel, quarter and steam for 45 to 50 minutes.
Broccoli: Cut into florets. Steam 6 to 7 minutes. Add a couple of tablespoons water to blender or food processor if needed for smooth texture.
Cauliflower: Cut florets off stem; discard stem. Steam 8 to 10 minutes. Puree with a couple of tablespoons water if needed.
Baby spinach: Steam 30 to 40 seconds, or cook in skillet with 1 tablespoon water 1 to 1 1/2 minutes to wilt.
Sweet potato: Cut unpeeled potatoes into quarters and steam 40 to 45 minutes, or roast whole potatoes for 50 to 60 minutes. Scoop flesh out of skin.
Source:Deceptively Delicious
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