Quinoa, Chicken & Broccoli Nuggets2012-08-13
- Servings : 24 Nuggets
- Prep Time : 15m
- Cook Time : 30m
- Ready In : 45m
I have a few friends whose babies are allergic to gluten. They find it really hard to find/bake tasty finger foods for their children. So I did a bit of research and found this amazing grain and flour called quinoa. And it is not just for those searching for a gluten free option, this stuff is wonderful.
Tip: if you want to freeze these they are best flash frozen before cooking.
Quinoa is nutrient-rich and has so many nutritional qualities your child will benefit from. It’s is easy to digest and low in allergens meaning you can introduce it to your baby early. Babies often love the flavour too. You can think of it as a win-win food. They enjoy eating it and you feel great feeding it to them.
Quality Protein: Quinoa is famous for being high in protein, containing all the essential amino acids. It is the only plant food that does contains all the essential amino acids making it perfect for vegetarians.
Carbohydrate-rich and Low GI: Quinoa is carbohydrate-rich and has a low glycaemic index (GI) resulting in a sustained energy release giving children the energy to play and learn.
High in Fibre: Quinoa is high in fibre, which is important for bowel health and helps to keep babies feeling full and satisfied after they have eaten.
Low in Fat: Quinoa is relatively low in fat and predominantly the favourable unsaturated fats, including omega 3 and omega 6 fatty acids.
High in Iron: Quinoa contains 3 times more iron than wheat and 4 times more iron than rice making it a great addition to babies’ food. Serving some vitamin C-rich foods along side quinoa will help boost the amount of iron absorbed.
High in B-vitamins: Quinoa contains many B group vitamins such as riboflavin, niacin and thiamine that are important for energy production and release.
Nutrient Rich: In addition to iron and many B-vitamins quinoa also contains notable amounts of vitamin A, vitamin E, vitamin C, calcium, potassium, magnesium, phosphorus, zinc, manganese and copper.
Gluten Free: Quinoa is gluten free making it a nutritious option for anyone with coeliac disease.
Antioxidants: Quinoa contains many health-promoting, disease-fighting antioxidants your babies will benefit from for years to come. Note: red, purple and black coloured quinoa are higher in antioxidants compared with white quinoa.
Quick Tip: it’s pronounced “keen-wah” – so you can avoid the eye rolling that I copped when I asked the health food assistant for “quin-oh-ahh”. Embarrassing.
- ½ cup water
- ¼ cup quinoa (white grain)
- 500g chicken mince (or finely chopped chicken)
- ½ cup breadcrumbs (packet, fresh or gluten free)
- 1 tsp fresh parsley, finely chopped
- ½ tsp fresh thyme
- ½ cup finely grated cheese
- ½ cup cooked broccoli
- 3 tbs butter, melted (optional)
Preheat the oven to 200°C and line a tray with baking paper. -
In a small saucepan bring water and quinoa to a boil. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat but leave the saucepan on the hot plate for another 5 - 10 minutes. Remove the lid, fluff with a fork, and set aside to cool. -
In a medium bowl, combine the minced chicken, quinoa, and broccoli. Mix to combine. In a separate bowl combine the breadcrumbs, cheese and herbs. -
Using your hands, create tablespoon sized balls (1 cm thick) and dip in the breadcrumbs. Place the balls on the baking tray and gently squash to flatten into a nugget shape. Brush with butter (if using). -
Bake for 10 - 15 minutes, then turn each nugget and bake for a further 10 minutes, or until chicken is cooked through and nuggets are brown. -
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