Panko-Breaded Chicken "Nuggets"
with butternut squash and sweet potato soup
Panko makes these chicken nuggets light and crunchy at the same time. You'll want to dunk them into your sweet and creamy butternut squash and sweet potato soup
Proteins
Cuisines
Ingredients
Butternut Squash and Sweet Potato Soup:
- Butternut squash - 1 , cubed (<a href="https://vimeo.com/63765872">video</a>)
- Sweet potatoes - 1 lb , peeled & cubed
- Onions - 1 , chopped
- Cooking oil - 1 Tbsp
- Chicken stock - 1 quart
Panko-Breaded Chicken "Nuggets":
- Skin/bone-less chicken breasts - 1 lb , sliced
- Cooking oil spray -
- Panko breadcrumbs - 1 cup ((why <a href="http://www.chow.com/food-news/54616/how-is-panko-different-from-breadcrumbs/" target="blank">panko</a>?))
- Basil, oregano, or Italian seasonings - 1 Tbsp
- Paprika - 1 tsp
- Kosher salt - 1/2 tsp
- Egg - 1
Nutrition Facts
Amount Per Serving
Calories
541
Just a moment...
% Daily Value
Total Fat
10g
15%
Just a moment...
Saturated Fat
2g
10%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
119mg
40%
Just a moment...
Sodium
1268mg
53%
Just a moment...
Total Carbohydrate
80g
27%
Just a moment...
Dietary Fiber
11g
45%
Just a moment...
Sugars
14g
Just a moment...
Protein
38g
Just a moment...
Prep
- Butternut squash – Peel, remove seeds, and cube (Trick: pop in microwave for ~3 minutes to soften skin first)
- Sweet potatoes / Onions – Prep as directed
- Chicken – Slice into “nuggets.” Season with salt & pepper. Tenderize with a fork (see video)
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Make
- Preheat oven to 375F (191C) degrees
- Heat a >5 quart (4.73 liters) Dutch oven over medium-high heat. Add oil and then onions with a dash of salt to heated oil. Saute for 3 minutes and then add in butternut squash and sweet potatoes with a bit more salt. Pour in enough stock / broth to cover all ingredients (if you don’t have enough stock, use water). Cover and bring to a boil. Simmer for 15 minutes and then remove from heat
- Line a sheet pan with foil and coat with cooking spray (or just brush on some oil)
- In a medium-sized bowl, mix together panko with spices and seasonings. Whisk egg and pour over chicken. Toss individual pieces in panko and place on sheet pan. Spray with some more cooking spray and bake in oven for 12 to 15 minutes
- Puree soup with an immersion blender. Season to taste with salt and pepper
- Serve “nuggets” with condiments of choice (like BBQ sauce, ketchup, mustard – I’m sure you’ll find something in that fridge of yours!)
Nutrition Facts
Amount Per Serving
Calories
541
Just a moment...
% Daily Value
Total Fat
10g
15%
Just a moment...
Saturated Fat
2g
10%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
119mg
40%
Just a moment...
Sodium
1268mg
53%
Just a moment...
Total Carbohydrate
80g
27%
Just a moment...
Dietary Fiber
11g
45%
Just a moment...
Sugars
14g
Just a moment...
Protein
38g
Just a moment...
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