Healthy Chicken Nuggets (Goes well with Beer)

This definitely falls into the comfort food category, but is just as much fun to eat anytime.  I found the recipe in a Cooking Light cookbook.

I made this take on chicken nuggets last night with a few changes.  Instead of corn flakes, I used a combination of Nature’s Path Flax Plus Cereal and whole wheat panko bread crumbs.  Also, I didn’t cut up the chicken, but used chicken tenderloins.

Yield: 8 servings (serving size: 5 nuggets and 1 1/2 tablespoons sauce)

Ingredients

  • Chicken:
  • 1/2  cup  low-fat buttermilk
  • 1 1/2  pounds  skinless, boneless chicken breast, cut into 40 pieces
  • 3 3/4  cups  cornflakes
  • 1  teaspoon  paprika
  • 1/2  teaspoon  sugar
  • 1/4  teaspoon  salt
  • Cooking spray

Sauce:

  • 1/2  cup  prepared mustard
  • 1/4  cup  honey
  • 1/2  teaspoon  grated peeled fresh ginger

Preparation

To prepare chicken, combine buttermilk and chicken. Marinate in refrigerator 30 minutes; drain.

Preheat oven to 375°.

Place cornflakes, paprika, sugar, and salt in a food processor; process until cornflakes are finely chopped. Combine chicken and cornflake mixture, tossing well to coat. Place the chicken on a baking sheet coated with cooking spray. Bake at 375° for 15 minutes or until done.

To prepare sauce, combine mustard, honey, and ginger. Serve with chicken.

Nutritional Information

Calories: 190 (9% from fat)
Fat: 1.8g (sat 0.4g,mono 0.6g,poly 0.4g)
Protein: 21.8g
Carbohydrate: 21.3g
Fiber: 0.8g
Cholesterol: 50mg
Iron: 1.3mg
Sodium: 425mg
Calcium: 40mg
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