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Baked Chicken Nuggets |
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Serves: 4 Print this RecipeServing Size: 1/4 recipe with 2 Tbsp. Sauce used thigh meat for these nuggets because chicken legs were 49 cents a pound the day I shopped. For about $3 I got enough drumsticks for a batch of Microwave Chicken with Barbecue Mustard (this section) plus themeat for these nuggets plus trimmings and skin for a batch of Chicken Stock (see Soup section). Chicken breast contains less fat, thus fewer calories than chicken thighs, so if you are eliminating as much fat as possible from your diet, watch for specials on chicken breast. You may never want to eat the high-fat version again! 2 egg whites, fresh or reconstituted dried 1 tablespoon water 1 cup plain dry bread crumbs 1 teaspoon dry mustard 1 teaspoon paprika 1 teaspoon tarragon or basil 1/2 teaspoon black pepper 1 teaspoon onions flakes 1 pound skinless, boneless chicken, cut into 2-inch squares Dipping Sauce: 1/2 cup plain low-fat yogurt 1 tablespoon honey 1 tablespoon Dijon style mustard 1. Stir ingredients together. 2. Spray large baking sheet with nonstick vegetable cooking spray or use nonstick pan. 3. Combine egg whites and water. 4. Combine crumbs, mustard, paprika, tarragon, pepper, and onion in plastic bowl with secure cover. 5. Coat each piece of chicken with egg white and then place in crumb bowl. Do a few at a time, place cover on bowl and shake to coat with crumbs. 6. Place nuggets on baking sheet, Bake at 375 for 25 minutes. Nuggets with sauce: EXCHANGES Lean Meat 3 Starch/Bread 1 1/2 NUTRITION FACTS Calories 216 Carbohydrate 21 grams Protein 24 grams Fat 4 grams Saturated fat 1 grams Cholesterol 69 milligrams Fiber 1 grams Sodium 369 milligrams Sauce: Calories 25 Carbohydrate 3 grams Protein 2 grams Fat 0.5 grams Saturated fat trace Cholesterol 2 milligrams Fiber trace Sodium 67 milligrams This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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