January 24, 2020
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BUILD A HEALTHY MEAL “Cook Once, Eat Twice” with Chicken

Hi, today we will be making baked chicken
nuggets. Using leftovers to make a completely different meal is a great way
to save time and money, reduce waste, and keep the whole family happy and healthy.
Remember always store leftovers as soon as possible and only keep them for a few
days in the refrigerator or you can freeze them for a few months. When
purchasing large amounts of frozen meat at once, which is a great way to save
money you can divide it up based on which you will use for your weekday
meals. For our recipes today we’re going to take our chicken and prepare two
different dishes. One will be chicken nuggets and the other a stir-fry. In this
case we’re going to cut one-and-a-half pounds of chicken into nuggets and one
pound into strips for our stir-fry. Keep the prepared chicken in the
refrigerator for up to two days. A little handy tip that you may not know, you can
portion out your leftover chicken and save it in the freezer for up to nine
months. Chicken is one meat that you can buy a large quantity of when it’s on
sale and bring it home and package it into smaller containers and freeze or
cook it and freeze it for later use. To prepare our baked chicken nuggets we
need one and a half pounds of boneless skinless chicken, one cup of ready to eat
corn flakes crumbs, one teaspoon of paprika, 1/2 a teaspoon of Italian herb
seasoning, quarter teaspoon of garlic powder, 1/4 teaspoon of onion powder,
we’re gonna preheat the oven to 400 degrees and lightly grease a baking dish
or cookie sheet and set it aside. We’re going to cut the chicken into
bite-sized pieces. When cooking it’s important to remember
that you need to wash your hands often. After we cut this chicken we’re going to
wash our hands with warm soapy water so that we are not going to have any
cross-contamination occur when we get to the next steps in our recipe.
Cross-contamination occurs when we have raw meat or chicken juices and mixed
with cooked food or foods that are not typically cooked such as raw vegetables,
raw fruit, breads, or cereal. Place the corn flakes in a plastic bag
and we’re going to crush them to form crumbs. This is a great way to have your
kids come in and help you out in the kitchen. We’re next gonna add the
seasonings to our cornflake crumbs. Once you’ve added the seasonings to the
cornflake crumbs just gonna shake the bag gently to kind of mix all of the
seasonings up together. Next you will add a few pieces of chicken at a time to the
crumb mixture and bread the chicken. We’re gonna take our coated pieces of
chicken and place them on the cookie sheet that has been greased for baking.
Try not to get the pieces of chicken too close together and repeat the process
until all of your nuggets have been coated and placed on the cookie sheet.
We’re going to place our chicken nuggets in the oven and bake for 12 to 14
minutes. While our chicken nuggets are baking
we’ve taken the remaining 1 pound of chicken and sliced it up for stir fry by
cooking two meals at once we will save time and money. So let’s get started on
our stir-fry. Once our skillet is warm we’re gonna add our 2 tablespoons of
vegetable oil and our 1 tablespoon of minced garlic. Once our garlic is
slightly brown we will add our chicken strips to cook them and we do to season
our chicken but if you would care to season your chicken you’re welcome to
use whatever seasonings to this recipe. We’ve added our chicken that’s been
cooked to the pan next we will add our 1/2 a teaspoon of sugar and our soy
sauce also our vegetables. We’re gonna mix everything together and
let it heat up and soften the onions and the bell peppers and in a few minutes
time this will be ready. We’re going to serve this with cooked brown rice and
then also some fresh cut-up vegetables and fruit. Now this recipe did call for
ginger we did not use it, but if you do have ginger in your pantry or spice
cabinet and you’re more than welcome to do it. We’re gonna plate up our stir-fry
with some brown rice so brown rice is a great way to incorporate more whole
grains and complex carbohydrates into our diet. It does require more liquid in
about 40 to 45 minutes of cooking time. We’ll bring it over and serve our
stir-fry with some fresh vegetables and some fresh fruits around out our healthy
meal. Now that our chicken nuggets are cooked
we’ve plated them up on our plate with some fresh-cut cucumbers some grape
tomatoes and some fresh cut-up fruit. For those of you who may have kids that like
to dip their chicken nuggets in a sauce we have salad dressing here low-fat
ranch and honey mustard which is low-fat as well and you can enjoy your healthy
meal that we’ve made. We have cooked once and we will eat twice tonight we have
our baked chicken nuggets for supper tomorrow night our chicken stir-fry so
come on let’s build a healthy meal! you

Randall Smitham