Healthy Chicken Nuggets
5 hrs 40mins 5 nuggets per serving Appropriate for
Diets
Ingredients 1½pounds chicken breast, cut into 1.5 by 1-inch nuggets 16-oz container low-sodium, low-fat, Greek yogurt 1cup all-purpose white flour 1egg, whisked 1cup crushed wheat cornflakes or no-salt added corn chips ½cup lemon juice ¼teaspoon dried dill ¼teaspoon dried celery seed
¼teaspoon dried lemon peel ¼teaspoon freshly ground black pepper -Olive oil spray
Directions
Prep 40mins Cook 5 hrs Total 5 hrs 40mins
In a plastic container, mix the chicken with yogurt and lemon. Use your hands to rub all the ingredients together so that the chicken is completely covered in the yogurt, lemon marinade. Then cover the container and place it in the fridge overnight, or a minimum of four hours. When you're ready to get baking, preheat oven to 400 degrees F. Take the chicken out of the fridge and let it come to room temperature. While it warms up, prepare your breading station. In three separate bowls place the following -- Bowl 1: flour; Bowl 2: whisked egg; Bowl 3: crushed cornflake breadcrumbs mixed with spices (dill to black pepper). Place an oven-safe cooling rack on a baking sheet, or if you don't have one, just cover a baking sheet with parchment paper. Then, start breading your chicken by dipping each strip or nugget into the flour, then dredging it in the egg, and finally rolling it in the cornflake crumbs. Place the nugget on the cooling rack and continue with the others until all are breaded. Give all the nuggets a quick spray of olive oil and place it into the oven until brown and crispy, 15 to 20 minutes. Serve warm.
Nutritional information Calories 145 Saturated Fat 0.6 g Calcium 36.2 mg Carbohydrates 17 g Sodium 62.3 mg Phosphorus 120.3 mg Dietary Fiber 0.7 g Potassium 149.3 mg Protein 13.6 g Fat 2.3 g Note: All Recipes from National Kidney Foundation. |
