I am extremely excited to be involved in my first Recipe Redux, a blog challenge to create delicious, healthy recipes inspired by a monthly theme - The theme for June is all about seeds!
"No matter the season, a scattering of seeds can jazz up the flavour, texture and nutrition profile of just about any dish."
I am a huge fan of seeds, there are dozens of varieties and so many different ways to use them. They are a great addition to a lunchbox, adding a 'nut-free' source of protein that can sit quiet happily without refrigeration all day.
My top seed picks are pepitas (pumpkin seeds), sunflower seeds, ground flax seed, and sesame, which are all staples in my pantry. Chia seeds are fantastic too, but don't feature regularly in my pantry simply because they are a little pricey compared to flax which has similar nutritional benefits.
Heaps of my recipes include seeds already; the Raspberry Pepita Loaf, there are some sneaky sunflower seeds in my ANZAC biscuits, I often add chopped sunflower or pumpkin seeds to Choc Date & Banana Bliss Balls, and of course two versions of muesli bars, using ground flaxseed and tahini (sesame seed paste), or sunflower and pumpkin seeds.
Today's Recipe Redux however is dedicated to Sesame Seeds - they might be small but they pack a powerful nutritional punch! Per 30g (about 1/4 cup) they provide around a quarter of the daily intake of calcium, iron, magnesium, and phosphorus, as well as 35% of the daily requirement for copper, manganese and the essential amino acid tryptophan. Sesame seeds are also a good source of fibre, Thiamin, Vitamin B6, Folate and Zinc. (1, 2)
Best of all, they are great for fussy eaters, who will hardily notice a scattering of seeds over their pizza, pasta, stir fry, omelette, Wheat-bix, yoghurt... or Asian Style Sesame Chicken Ball - enjoy!!
Sesame Chicken Balls
500 g of skinless chicken breast
1 egg, lightly whisked
1 large broccoli stem, peeled and grated
1 large zucchini, grated
2 teaspoons of grated or minced ginger
2 teaspoons of crushed or minced garlic
1/4 cup chopped spring onions and/or coriander
3 tablespoons of soy sauce (salt reduced)
1/2 cup sesame seeds
Pre heat the oven to 180 degrees
Place chicken in a food processor on high until finely minced. Place the minced chicken in a large mixing bowl and combine well with broccoli stem, zucchini, ginger, garlic, spring onions and/or coriander, soy sauce and egg. Roll the mixture into bite size balls (extra liquid can be squeezed out if needed to assist the balls hold) and roll in sesame seeds until thoroughly coated. Place on a greased oven try and cook in pre-heated oven for 15 - 20 mins or until thoroughly cooked and sesame seeds begin to golden.
I served with Quinoa and veggies, but I am thinking they be great on a party platter or chilled in a lunchbox.
Makes approx. 22 Balls
Don't forget to checkout the other recipe Reduxers below!
We know kids love them, but did you know it is so easy to make a healthy version at home!
1 chicken breast (no skin, boiled or oven baked until cooked)
Bread crumbs, and/or cornflake crumbs (make your own by simply putting cornflakes in a food processor; you can also add oats, wheatgerm, sesame seeds or other small seeds)
*Optional: grated zucchini, squash or broccoli stem
Place the cooked, cooled chicken in a food processor or blender and pulse until chopped finely. Mix the egg and any optional ingredients thoroughly - the mixture should be sticky but not wet. Roll the mixture into desired nugget shape and size (if your feeling creative you can use a cookie cutter to make different shapes). Place crumbs in a shallow dish and roll the nuggets in the crumbs. Spray and oven tray lightly with oil and bake nuggets in an oven at 180 for about 7mins each side - time will depend on the size of your nuggets.
Using the cornflake crumbs gives the nuggets the "golden" colour without frying or using butter.
Uncooked nuggets can be frozen for several weeks
Thanks to Super healthy kids for the idea!