Baked Chicken Nuggets

By MystiQ

Crispy, crunchy, and low in fat. What's not to like? Click here for 3 tips for dips.

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- to 2-inch pieces
• 1/4 cup fat-free milk
• 1/2 cup plain dried bread crumbs (preferably whole wheat)
• Olive oil cooking spray

Preparation

Step 1

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.

2. In a medium bowl, combine flour, onion and garlic powders, salt, and pepper. Toss chicken with flour mixture.

3. Pour milk into a shallow bowl. Dip chicken pieces in milk.

4. Pour bread crumbs onto a large plate. Roll chicken in crumbs.

5. Arrange chicken on baking sheet; spritz with cooking spray. Bake for 20 minutes or until thoroughly cooked. Serve nuggets with ketchup or one of our dips.

Serves 4. Per Serving: 220 calories, 17g carbs, 26g protein, 4g fat, 65mg cholesterol, 220mg sodium, 2g fiber