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Spinach and Chicken Rice Bake

Spinach and Chicken Rice Bake

For dinner, spinach meals are king! Meals made with spinach will give your body lots of Vitamins A and C, as well as iron. The great thing about spinach is that is so convenient. You can purchase frozen spinach for about $1 at the grocery store and keep it in the freezer for recipes like this Spinach and Chicken Rice bake. Everything in this recipe is made with things that you probably already have in your house. Make ahead and eat for leftovers for the rest of the week or serve this meal to a large, hungry crowd. It is sure to satisfy!

Spinach and Chicken Rice Bake
Serves 8
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Prep Time
35 min
Cook Time
25 min
Total Time
1 hr
Prep Time
35 min
Cook Time
25 min
Total Time
1 hr
352 calories
16 g
129 g
16 g
36 g
9 g
211 g
651 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
211g
Servings
8
Amount Per Serving
Calories 352
Calories from Fat 140
% Daily Value *
Total Fat 16g
24%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 129mg
43%
Sodium 651mg
27%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
8%
Sugars 1g
Protein 36g
Vitamin A
92%
Vitamin C
4%
Calcium
52%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups brown rice, cooked
  2. 1 10 oz. container frozen spinach
  3. 1 lb. chicken breast, cut into cubes
  4. 1/2 yellow onion, diced
  5. 2 garlic cloves, minced
  6. 2 eggs
  7. 1/4 cup skim milk
  8. 1 cup low-fat cheddar cheese (shredded)
  9. Salt and pepper, to taste
  10. Parmesan cheese, for topping
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook the rice according to directions, then set aside.
  3. Cook the spinach according to directions, remove excess water, then set aside.
  4. Meanwhile, cook the chicken over medium heat on the stovetop until no pink remains. Remove from heat.
  5. Using the same pan that was used to cook the chicken, sauté the onions for about 5 minutes, until soft. Add the garlic and cook for 2 more minutes until it begins to brown. Remove from heat.
  6. In a large mixing bowl, beat the two eggs. Add the milk and cheddar cheese. Next, add the chicken, onion mixture, the spinach and the rice. Combine all ingredients well.
  7. Spray a rectangular baking dish with nonstick spray, then pour in the rice mixture. Top with parmesan cheese and bake for 25 minutes until the cheese on top is melted.
  8. Remove from oven, let stand for 5 minutes then serve hot or freeze and eat later. Enjoy!
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calories
352
fat
16g
protein
36g
carbs
16g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Edamame and Beef Asian Salad

Edamame and Beef Asian Salad

This recipe for Edamame and Beef Asian Salad is made with simple, fresh ingredients and can be thrown together on a weeknight for a quick meal. It’s also a great option for upcoming summer barbecues and parties because it can be eaten cold.

We love Asian flavors and the peanut sauce that is used to dress this salad definitely meets our expectations for an Asian inspired dish. Note that you can make this salad with or without the beef. Adding the beef makes it a complete meal, while omitting it results in a great side dish to serve alongside your favorite, low-fat protein.

Edamame and Beef Asian Salad
Serves 8
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
336 calories
11 g
47 g
23 g
25 g
5 g
188 g
211 g
3 g
0 g
16 g
Nutrition Facts
Serving Size
188g
Servings
8
Amount Per Serving
Calories 336
Calories from Fat 199
% Daily Value *
Total Fat 23g
35%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
Cholesterol 47mg
16%
Sodium 211mg
9%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
18%
Sugars 3g
Protein 25g
Vitamin A
9%
Vitamin C
40%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Salad
  1. 1 8 oz. package frozen edamame
  2. 1 10 oz. package frozen broccoli
  3. 1 tbsp. extra virgin olive oil
  4. 1 lb. sirloin steak
  5. 1/2 cup green onions, sliced thin
  6. 1/2 cup peanuts
  7. Sesame seeds (optional)
  8. Peanut sauce (see below)
For the Peanut Sauce
  1. 1/4 cup natural creamy peanut butter
  2. 1 tbsp. brown rice vinegar
  3. 1 tbsp. low sodium soy sauce
  4. 1 tsp. honey
  5. Dash of hot sesame oil
  6. Hot water, as needed, to thin the sauce
Instructions
  1. Defrost the edamame and broccoli according to directions, set aside.
  2. Meanwhile, pour the olive oil into a large skillet on the stovetop set to medium high heat. When it begins to sizzle, add the steak and cook for 5 minutes on each side. Remove from heat, let cool, then cut into thin strips.
  3. Using the same pan that you used to cook the steak, add the edamame and broccoli and set the heat to low. Cook for about 5 minutes so the vegetables absorb some of the steak juice, then remove from heat.
  4. Use a large bowl to mix the edamame, broccoli, steak, green onions and peanuts.
  5. In another bowl, mix the peanut butter, brown rice vinegar, soy sauce, honey and sesame oil together until smooth.
  6. Pour the peanut sauce into the large bowl, and toss all ingredients together until coated.
  7. Top with additional green onions and sesame seeds.
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calories
336
fat
23g
protein
25g
carbs
11g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Nutty Banana Bread

Nutty Banana Bread

We love a good muffin or slice of a savory bread loaf for breakfast. What we don’t love so much is all the fat and sugar that these tasty treats can have if we buy them prepackaged. Making your own versions not only helps to make them healthier, but it’s a really fun project that can involve the whole family AND it fills your home with wonderful scents of freshly baked goods.

 

This recipe for nutty banana bread is a perfect way to get your fix of baked goods while also having plenty of healthy benefits like good fats, fiber and potassium. Gather the ingredients for this recipe, then involve everyone in the baking process this weekend!

Nutty Banana bread
Serves 10
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Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
107 calories
19 g
37 g
3 g
3 g
0 g
49 g
134 g
9 g
0 g
2 g
Nutrition Facts
Serving Size
49g
Servings
10
Amount Per Serving
Calories 107
Calories from Fat 23
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 37mg
12%
Sodium 134mg
6%
Total Carbohydrates 19g
6%
Dietary Fiber 2g
6%
Sugars 9g
Protein 3g
Vitamin A
1%
Vitamin C
2%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup whole wheat flour
  2. 1/2 cup rolled oats
  3. 1 tbsp. cinnamon
  4. 1/2 tbsp. baking powder
  5. 1/2 tsp. salt
  6. 3 tbsp. apple sauce
  7. 1/4 cup honey
  8. 2 eggs
  9. 1/2 tsp. vanilla
  10. 1 mashed bananas, cut into small rounds
  11. 3 tbsp. pecans, chopped
Instructions
  1. Preheat oven to 350 degrees.
  2. Mix the dry ingredients (whole wheat flour, oats, cinnamon, salt, and baking powder) in a large bowl.
  3. Using a stand or hand mixer, add the wet ingredients (apple sauce, honey, eggs, vanilla, and mashed bananas) to a bowl and mix on medium low until it creates a smooth consistency and is mixed well.
  4. Add the dry mixture to the wet mixture and mix again on low until combined.
  5. Line a bread pan with parchment paper and pour in the mixture, then sprinkle the top with pecans.
  6. Bake in the oven for 50 minutes. The bread is finished when a toothpick comes out clean.
  7. Remove from the oven and let the bread cool for 10 minutes. Serve hot or store for up to 4 days.
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calories
107
fat
3g
protein
3g
carbs
19g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Crunchy Edamame and Chickpeas

Crunchy Edamame and Chickpeas

This recipe for crunchy edamame and chickpeas makes an excellent, hot snack right from the oven! Crunchy chickpeas are definitely a new, “trendy” food that you can purchase from specialty food stores in the snack aisle. Since edamame is an April Foods of the Month, we wanted to feature this food by combining it with chickpeas. Roasting edamame gives is a really nice crunch so it’s a great snack. You can also top salads with this crunchy edamame and chickpea mixture instead of croutons to give them more flavor.

Crunchy Edamame and Chickpeas
Serves 8
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Prep Time
5 min
Cook Time
30 min
Prep Time
5 min
Cook Time
30 min
248 calories
35 g
0 g
7 g
14 g
1 g
91 g
34 g
7 g
0 g
4 g
Nutrition Facts
Serving Size
91g
Servings
8
Amount Per Serving
Calories 248
Calories from Fat 56
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 34mg
1%
Total Carbohydrates 35g
12%
Dietary Fiber 11g
44%
Sugars 7g
Protein 14g
Vitamin A
1%
Vitamin C
9%
Calcium
8%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 10 oz. steam bag frozen pre-shelled edamame beans, thawed
  2. 1 15 oz. can chickpeas, drained
  3. 1 tbsp. olive oil
  4. Salt and pepper, to taste
Instructions
  1. Let the bag of edamame thaw in the refrigerator overnight.
  2. Preheat oven to 425 degrees.
  3. Open the chickpeas, transfer to a colander, and rinse off the liquid. Shake the colander a few times to remove any excess water.
  4. Open the bag of edamame and add it to the colander with the chickpeas. Shake it a few more times to combine both beans.
  5. Transfer the bean mixture to a Ziploc bag. Add in the olive oil, salt and pepper, then seal. Shake the bag to coat the beans in the olive oil and seasonings.
  6. Open the bag and spread the beans evenly across a baking sheet lined with parchment paper.
  7. Bake in the oven for 15 minutes. Remove the baking sheet, and use a spatula to flip over the beans (this helps them to roast evenly). Continue cooking for another 15-20 minutes, until the beans star to become slightly brown and crispy.
  8. Let cool, then eat immediately.
Notes
  1. The beans will lose their crispiness if not even within the first day. Store in an airtight container or bag for up to three days.
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calories
248
fat
7g
protein
14g
carbs
35g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Four Ingredient Brownie

Four Ingredient Brownie

We didn’t believe it when we saw a similar recipe for these brownies. Could something with no sugar, butter, or flour really look (and taste) this decadent? We had to try it! And after making it we promise… the result tastes just as good as the picture looks. Would you believe that this gorgeous final product is made simply by combining banana, cocoa powder and almond butter (nuts are an April Foods of the Month)? We add sea salt to the top to get the fourth ingredient for our Four Ingredient Brownie recipe. 

You will certainly impress your family and friends by showing up with this healthy recipe. The best part is that you probably have all of these ingredients already in your kitchen!

Four Ingredient Brownie
Serves 8
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
138 calories
14 g
0 g
9 g
4 g
1 g
61 g
21 g
6 g
0 g
7 g
Nutrition Facts
Serving Size
61g
Servings
8
Amount Per Serving
Calories 138
Calories from Fat 75
% Daily Value *
Total Fat 9g
14%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 21mg
1%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
13%
Sugars 6g
Protein 4g
Vitamin A
1%
Vitamin C
6%
Calcium
6%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 very ripe bananas, mashed
  2. 1/2 cup smooth almond butter (or peanut butter)
  3. 2 tbsp. cocoa powder
  4. Sprinkle of sea salt, for topping
Instructions
  1. Preheat oven to 350 degrees.
  2. Use a potato masher or two forks to mash the bananas.
  3. Microwave the almond butter in a microwave safe dish for 20-30 seconds until it becomes melted.
  4. Add the melted almond butter and cocoa powder to the mashed banana and mix thoroughly in a large bowl.
  5. Line a small baking dish (we used an 11 x 7 glass dish to make the brownies thicker) with parchment paper. Pour the brownie mixture into the pan.
  6. Bake for 20 minutes until a toothpick comes out clean.
  7. Eat warm or store in the refrigerator for up to four days.
Notes
  1. Optional: For an even smoother consistency, use an immersion blender to blend all ingredients more.
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calories
138
fat
9g
protein
4g
carbs
14g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/

 

Avocado Tuna Salad

Avocado Tuna Salad

The great thing about tuna salad is that you get a hefty dose of protein, good fat, selenium and Vitamin B12. The not so good thing… often times it is prepared with lots of mayonnaise, which adds more unhealthy saturated fat than is necessary. The good news is that there are lots of ways to prepare tuna in a healthy way, especially when you make it yourself!

This recipe for avocado tuna salad omits all mayonnaise and instead uses healthy avocado as the fat. The avocado helps to bind the tuna together while providing loads of potassium and fiber, something that mayonnaise is lacking. This avocado tuna salad is a simple and healthy lunch option!

Avocado Tuna Salad
Serves 1
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
474 calories
37 g
72 g
15 g
48 g
3 g
594 g
1125 g
5 g
0 g
11 g
Nutrition Facts
Serving Size
594g
Servings
1
Amount Per Serving
Calories 474
Calories from Fat 127
% Daily Value *
Total Fat 15g
23%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 72mg
24%
Sodium 1125mg
47%
Total Carbohydrates 37g
12%
Dietary Fiber 7g
29%
Sugars 5g
Protein 48g
Vitamin A
11%
Vitamin C
29%
Calcium
16%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 slices whole wheat bread
  2. 1 can tuna, packed in water
  3. 1/4 avocado, mashed
  4. 1 tbsp. chopped red pepper
  5. Salt and pepper, to taste
  6. Pickles (optional)
Instructions
  1. Toast the bread slices and set aside.
  2. Open and drain the can of tuna. Mix together with the mashed avocado and the red pepper. Season with salt and pepper.
  3. Spread the tuna mixture on one slice of bread, top with pickles (optional) and the remaining bread slice.
  4. Cut in half and serve.
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calories
474
fat
15g
protein
48g
carbs
37g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/

Natural Sugar vs. Added Sugar – What’s in a Name?

natural sugar vs. added sugar

One of the hottest topics in food science today is the discussion around sugar. What often gets lost in the conversation however, is the distinction between the adjectives ‘natural’ and ‘added.’ Both natural sugars and added sugars form simple carbohydrates. Where they differ is that foods with natural sugar also contain complex carbohydrates, vitamins, and minerals. Added sugars provide added/empty calories with no nutritional value

In addition, foods with complex carbohydrates and natural sugar retain nutrients, such as dietary fiber, that are removed from simple carbohydrates. Complex carbohydrates are essential to our body and are broken down into glucose slower than simple carbohydrates, which means they provide longer lasting energy. (Think nature’s foods … fruits, vegetables and whole grains.

As we all strive to feed our kids (and ourselves) healthy, nutrient-rich foods, we have come to rely on food labels to help us determine which products to purchase. When it comes to the sugar debate though, one of the biggest challenges we face is deciphering where its coming from since the label simply lists ‘sugar’ without differentiating between natural and added sources.

Good news (potentially)! In July of 2015, the FDA issued supplemental proposed rules, one of which was to include the percent daily value (%DV) for added sugars on the Nutrition Facts label of packaged foods.

nutrition facts

The percent daily value specifies how much a nutrient in a serving of food contributes to a daily diet and would be based on the recommendation that the daily intake of calories from added sugars not exceed 10 percent of total calories. (For reference, four grams of sugar equal one teaspoon.)

Some common words for added sugar are sucrose, dextrose, high fructose corn syrup, maltose, and fruit concentrate. But did you know there are at least 56 names for sugar? So, as we’re waiting for these proposed changes to take place (manufacturers have two years to conform once the measure is finalized), we listed them all here (in alphabetical order) for your convenience. There’s nothing more empowering than being an educated consumer!

1. Barley malt
2. Barbados sugar
3. Beet sugar
4. Brown sugar
5. Buttered syrup
6. Cane juice
7. Cane sugar
8. Caramel
9. Corn syrup
10. Corn syrup solids
11. Confectioner’s sugar
12. Carob syrup
13. Castor sugar
14. Date sugar
15. Dehydrated cane juice
16. Demerara sugar
17. Dextran
18. Dextrose
19. Diastatic malt
20. Diatase
21. Ethyl maltol
22. Free Flowing Brown Sugars
23. Fructose
24. Fruit juice
25. Fruit juice concentrate
26. Galactose
27. Glucose
28. Glucose solids
29. Golden sugar
30. Golden syrup
31. Grape sugar
32. HFCS (High Fructose Corn Syrup)
33. Honey
34. Icing sugar
35. Invert sugar
36. Lactose
37. Malt
38. Maltodextrin
39. Maltose
40. Malt syrup
41. Mannitol
42. Maple syrup
43. Molasses
44. Muscovado
45. Panocha
46. Powdered Sugar
47. Raw sugar
48. Refiner’s syrup
49. Rice syrup
50. Sorbitol
51. Sorghum syrup
52. Sucrose
53. Sugar (granulated)
54. Treacle
55. Turbinado sugar
56. Yellow sugar 

The motto of The OrganWise Guys is Empowering Kids (of all ages) to be Healthy and Smart from the Inside Out!, so we hope this information does just that! For more resources to help your family get healthy, check our FREE Kids Page for coloring/activity sheets, recipes, videos and so much more.

Lucky Celery Smoothie

Lucky Celery Smoothie

Just in time for St. Patrick’s Day, this lucky celery smoothie is packed with nutrients and also features celery, which is a (green) March Foods of the Month. This green smoothie gets its emerald color thanks to the spinach and celery, then the berries give it a deeper color. It’s seriously a salad in a blender; there are so many different nutrients in this recipe! The celery has calcium and B vitamins, the spinach has iron and Vitamin A, the blueberries have Vitamin C, and the lemon helps to detoxify and cleanses the blood. Make this recipe in 5 minutes and have it as a super healthy lunch or breakfast.

 

Lucky Celery Smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
235 calories
44 g
12 g
4 g
12 g
2 g
1833 g
290 g
30 g
0 g
2 g
Nutrition Facts
Serving Size
1833g
Servings
1
Amount Per Serving
Calories 235
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 12mg
4%
Sodium 290mg
12%
Total Carbohydrates 44g
15%
Dietary Fiber 9g
38%
Sugars 30g
Protein 12g
Vitamin A
107%
Vitamin C
108%
Calcium
47%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 cup fresh spinach leaves
  2. 3 celery stalks, chopped
  3. 1 lemon, juiced
  4. 1 cup frozen blueberries (or strawberries)
  5. 1 cup organic low-fat milk or almond milk
  6. 5 ice cubes (optional)
Instructions
  1. Blend all ingredients until smooth. Enjoy!
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calories
235
fat
4g
protein
12g
carbs
44g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Buffalo Chicken Celery

Buffalo Chicken Celery

Celery, a stem vegetable, is incredibly versatile. Thanks to its mild taste and crunchy texture, celery is a great addition to soups, salads, and it makes a great dipper for sauces. And, because of the natural well, or indentation, that celery has, it can be stuffed with all sorts of yummy flavors!

 

Enter the buffalo chicken celery… we love this recipe because it uses celery as a vessel to deliver a yummy serving of spicy, low-fat buffalo chicken. This buffalo chicken celery do not take long to make at all. Simply cook chicken breast, shred, toss with sauce, and scoop it into the celery. Serve these buffalo chicken sticks for a high protein, low-fat snack. They could even make a light lunch too if you make them ahead and bring them to work, or put them in your child’s lunchbox.

Buffalo Chicken Celery
Serves 6
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
142 calories
1 g
65 g
4 g
24 g
2 g
114 g
345 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
114g
Servings
6
Amount Per Serving
Calories 142
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 65mg
22%
Sodium 345mg
14%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
2%
Sugars 1g
Protein 24g
Vitamin A
3%
Vitamin C
13%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb. chicken breast, cooked and shredded
  2. 1/4 cup hot sauce
  3. 1 tsp. coconut oil
  4. 4 celery stalks, cut into 2 inch sticks
  5. 1 tbsp. blue cheese crumbles, for topping
Instructions
  1. Cook the chicken breast on medium low heat for about 15 minutes until no pink remains. Set aside and let cool. Once the chicken has cooled, use two forks to shred it.
  2. Next, use the same pan to melt the coconut oil on low heat on the stovetop. Mix in the hot sauce.
  3. Pour the hot sauce mixture over the chicken and toss to coat.
  4. Use a spoon to transfer the chicken mixture to the wells of the celery.
  5. Top with blue cheese crumbles.
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calories
142
fat
4g
protein
24g
carbs
1g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
‘s lunchbox.

Baked Fish Nuggets

Baked Fish Nuggets

White fish like cod make the perfect base for these baked fish nuggets. You can buy cod fillets fresh or frozen and they are comparable in cost to chicken breast. Cod is a great protein substitute for pescatarians (people who do not eat land animals) and is low in calories and fat while also being high Vitamin B12, which is needed for essential body functions.

We baked these fish nuggets ourselves using healthy methods vs.  buying prepackaged fried fish sticks and the final result is a delicious, flaky and mild baked fish nugget that will be a hit with children and adults! If you have time, make your own tartar sauce as well. All you need in Greek yogurt, lemon juice, capers and salt and pepper (we through in some hot sauce to make it a bit spicier). This meal is a quick and easy weeknight dinner that you can feel good about eating!
 

Baked Fish Nuggets
Serves 6
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
307 calories
26 g
179 g
5 g
36 g
1 g
213 g
887 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
213g
Servings
6
Amount Per Serving
Calories 307
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 179mg
60%
Sodium 887mg
37%
Total Carbohydrates 26g
9%
Dietary Fiber 2g
7%
Sugars 2g
Protein 36g
Vitamin A
3%
Vitamin C
0%
Calcium
10%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 large Ziploc bags
  2. 2 lbs. cod fillet
  3. 3 eggs
  4. 2 cups panko breadcrumbs
  5. Salt and pepper, to taste
Instructions
  1. Preheat oven to 425 degrees.
  2. Slice the cod into nugget shaped pieces.
  3. Mix the three eggs together, then pour them into a large Ziploc bag. Add the cod, seal and shake well to coat it in the egg.
  4. Next, pour the panko and salt and pepper into the second Ziplock bag. Remove about 5 nuggets at a time from the egg mixture and place in the panko bag. Seal then shake to coat thoroughly with the breadcrumbs. Transfer to a nonstick baking sheet after finishing and repeat until all the nuggets are done.
  5. Bake for 25 minutes until the panko is golden brown.
  6. Serve with tartar sauce and your favorite veggies!
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calories
307
fat
5g
protein
36g
carbs
26g
more
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