"I want chicken nuggests and french fries Mom!"

Ah, yes--familiar words to any mother in this era of fast food and happy meals. I can't think of one child who does not like french fries or those golden deep fried chicken parts. Remember the commercial about chicken parts back when people were wondering just what the heck IS a chicken nugget? Now they advertise they are made of white meat and we have forgotten the importance of asking--how much white meat?

Well, here is a squeaky clean version of the fast food meal we seem to be unable to escape. These are very easy to make ahead and reheat later as well! Oh and yeah we did not forget the french fries either!

Chicken Nuggets-Squeakified!
serves 12
1/4 cup GF flour mix
5 Egg whites
2lbs chicken breast-trimmed of all visible fat
1 tsp salt
1 tsp garlic powder
Ice water

Soak chicken breast in ice water and salt for 1 hour. Chunk up the chicken into "nugget' size pieces (2 lbs makes about 48 nuggets each about the size of a half dollar) . Mix flour with egg whites and garlic powder to make a batter. Heat a non stick skillet on medium high heat. Toss the chicken nuggets with the batter to fully coat the chicken. Place chicken into skillet heating on each side for about 6 minutes or until deep golden brown. The trick here is getting the pan hot enough to really cook it without burning it. You will need a good pan for this as well as being free from distractions so you can keep checking the chicken to ensure even cooking.

Calories Per 4 piece Serving-167
Carbohydrates- 8 grams
Protein- 25 grams
Fats- 3 grams

Easy French Fries
serves 8
4 Clean potatoes about 3" in diameter or 7.5 ounces each
1 egg white
1 tbls Olive Oil
1 tsp liquid smoke
1 tsp garlic powder
1/2 tsp salt
Ice Water

Heat Oven to 375 degrees. Place non stick baking sheet in the oven while it preheats. Slice each potato into french fry chunks and soak in ice water for 1 hour, replacing the water each time it becomes cloudy. Mix oil, liquid smoke, egg white and salt and garlic together and coat the potatoes with the mixture. Place the fries on the hot baking sheet and bake for 20 minutes, stir the fries and place back in the oven for another 15 minutes or until they are soft.
The key here for the flavor we find is the liquid smoke, it gives the fry a taste that you cannot match without it.

Calories per Serving- 100
Carbohydrates- 18 grams
Proteins- 3 grams
Fats-2 grams

The average nugget and french fry meal is 420 calories with 23 grams of fat. Our meal is under 270 calories with only 5 grams of fat-- you can see how easy this was to clean up and I know my kids devoured it!

Hope you enjoy it!

Brownie Bites--WAIT! They are GLUTEN FREE!!

These brownies were surprisingly welcomed by my 5 and 6 year old daughters. The texture was rich and dense without being overly heavy or sweet. The hint of almonds in it adds a chocolate cherry flavor that should please young and old at your own house! We decided to try to do a gluten free version because, after all, we are scientists in the kitchen.




Gluten Free Brownie Bites
Serves 12

1 cup White Rice Flour
1/2 cup Tapioca Flour
1 cup Sucanat
1/2 cup Cocoa Powder
1/2 teaspoon Baking Powder
Few Dashes of Salt
2 Whole Eggs
1 teaspoon Vanilla Extract
2 teaspoons Almond Extract
4 tablespoons Water

Preheat over to 350 degrees. In a stand mixer om medium speed add the eggs,vanilla, almond extract and sugar until well blended,slowly add in cocoa powder. Mix in rice flour, tapioca flour, baking soda and salt. Continue to blend on medium speed adding in the water slowly until a rich fudge like texture is formed. It is important to note that when you use Sucanat as a sweetener you need to allow time for the sugar to mix in with the liquids.
Add to a non-stick 9 inch cake pan and bake for 25 minutes or until a knife inserted comes out clean.
Frost with 1 tablespoon Ricemellow cream and dust with cinnamon.

Calories Per Serving-140
Carbohydrates - 25 grams
Fat-1 gram
Protein- 2 grams