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Nutrition

Chicken Nuggets


Diabetic & Heart Healthy

When your kids want chicken nuggets, instead of hitting the fast food drive-thru, try this low-fat homemade nugget recipe. Fast food nuggets are 12 grams of fat per serving–a whopping 10 grams more than these lean nuggets with just 2 grams fat. No processed meat or deep frying here. These tasty chicken nuggets are baked.
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Ingredients

  • 1 lb boneless, skinless chicken breast
  • 1/4 cup whole wheat flour
  • 1 tsp paprika
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 2 egg whites
  • 1/4 cup low-fat buttermilk or skim milk
  • 1 cup finely crushed corn flakes

Preparation

Preheat oven to 400°.

Cut chicken into 1-1/2 -inch pieces. In a bowl combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.

In a small bowl lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely.

Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden. Serve with ketchup or honey mustard, if desired.

Nutrition Facts

Serves 4

Serving size: 4 pieces

Per Serving: Calories: 166 Fat: 2g Saturated Fat: 0g Cholesterol: 40mg Sodium: 641mg Carbohydrates: 12g Fiber: 1g Protein: 27g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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