Ingredients
- 1/4 cup flour
- 1 tsp. onion powder
- 1/2 tsp. garlic powder
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 1 lb. boneless, skinless chicken breast, cut into 1 1/2-2-inch pieces
- 1/4 cup fat-free milk
- 1/2 cup plain, dried bread crumbs
- Olive oil cooking spray
Preparation
Step 1
1. Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
2. In a medium bowl, combine flour, onion and garlic powders, salt, and pepper.
3. Pour milk into a shallow bowl. Dip chicken pieces in milk.
4. Pour breadcrumbs onto a large plate. Roll chicken in the crumbs.
5. Arrange chicken on the baking sheet. Spritz with cooking oil spray. Bake for 20 mins or until thoroughly cooked.
6. Serve nuggets with ketchup or one of the dips below.
DIPS
CREAMY DILL
In a small bowl, whisk together 1/2 cup plain low-fat yogurt, 1 Tbsp Dijon mustard, 2 tsp lemon juice, 1 Tbsp chopped fresh dill or 3/4 tsp dried, 1/4 tsp salt, and 1/8 tsp black pepper. Chill until serving time.
HONEY-MUSTARD
In a small bowl, combine 3 Tbsp honey, 3 Tbsp Dijon mustard, and 2 Tbsp light mayonnaise. Whisk well. If you like a thinner dip, whisk in 1 Tbsp water.
TANGY BBQ
In a saucepan, stir together 1/3 cup low-sodium barbecue sauce, 1 Tbsp cider vinegar, 2 Tbsp honey, and 1 tsp grated orange rind. Bring to a boil, reduce heat to low, and simmer for about 4 minutes. Serve warm