Chicken to Crow About (Baked Nuggets)

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

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Ingredients

  • Chicken -
  • 1/4 Cup flour
  • 1 tsp. onion powder
  • 1/2 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
  • Honey-Mustard Dip -
  • 3 Tbsp. honey, 3 Tbsp Dijon mustard, 2 Tbsp light mayonnaise.
  • Creamy Dill Dip -
  • 1/2 cup plain low-fat yogurt, 1 Tbsp. chopped fresh dill or 3/4 tsp dried, 1/4 tsp salt, 1/8 tsp. black pepper
  • Tangy BBQ Dip
  • 1/3 cup low-sodium barbecue sauce, 1 Tbsp cider vinegar, 2 Tbsp honey, 1 tsp grated orange rind.

Preparation

Step 1

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.

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