Crispy, crunchy, and low in fat. 220 cal, 17g carbs, 26g protein, 4g fat, 65mg chol, 22mg sodium, 2g fiber per serving.more
tsp. onion powder
tsp. black pepper
lb. boneless, skinless chicken breast, cut into 1½ to 2-inch pieces
cup fat-free milk
cup plain dried bread crumbs (preferably whole wheat)
Olive oil cooking spray
Honey-Mustard Dip -
Tbsp. honey, 3 Tbsp Dijon mustard, 2 Tbsp light mayonnaise.
Creamy Dill Dip -
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.
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.