Chicken to Crow About (Baked Nuggets)

Crispy, crunchy, and low in fat. 220 cal, 17g carbs, 26g protein, 4g fat, 65mg chol, 22mg sodium, 2g fiber per serving.

Chicken to Crow About (Baked Nuggets)

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • Chicken -

  • ¼

    Cup flour

  • 1

    tsp. onion powder

  • ½

    tsp. salt

  • ¼

    tsp. black pepper

  • 1

    lb. boneless, skinless chicken breast, cut into 1½ to 2-inch pieces

  • ¼

    cup fat-free milk

  • ½

    cup plain dried bread crumbs (preferably whole wheat)

  • Olive oil cooking spray

  • Honey-Mustard Dip -

  • 3

    Tbsp. honey, 3 Tbsp Dijon mustard, 2 Tbsp light mayonnaise.

  • Creamy Dill Dip -

  • ½

    cup plain low-fat yogurt, 1 Tbsp. chopped fresh dill or ¾ tsp dried, ¼ tsp salt, ⅛ tsp. black pepper

  • Tangy BBQ Dip

  • cup low-sodium barbecue sauce, 1 Tbsp cider vinegar, 2 Tbsp honey, 1 tsp grated orange rind.

Directions

Chicken 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. 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 the dips. Honey-Mustard Dip In a small bowl, combine all ingredients. Wisk Well. If you like a thinner dip, whisk in 1 Tbsp water. Creamy Dill Dip In a small bowl, whisk together all ingredients and chill until serving time. Tangy BBQ Dip In a saucepan, stir together all ingredients. Bring to a boil, reduce heat to low, and simmer for about 4 minutes. Serve warm.


Nutrition

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