Monday, March 12, 2007

A healthier Chicken Nugget

The kids love chicken nuggets and I hate giving them ones from the freezer bag. I found this recipe in Parent's Magazine and while tasting 'healthier' the kids loved them and I felt like a good mommy! :)

Chicken Nuggets
This homemade, healthier version of a family favorite is lower in fat, higher in nutrition, and an easier "take out" than the standard fare.
By Stephanie Grozdea

Just 2 pounds of chicken breasts will yield almost 50 delicious nuggets. Fill a small spray bottle with canola or olive oil for a lower-fat way to "crisp" nuggets.

Prep time: 20 minutes.
Bake time: 18 minutes.
Yield: 45 to 48 nuggets.

Oil in a spray bottle
7 slices whole-wheat bread
3/4 tsp. salt
3/4 tsp. paprika
3/4 tsp. garlic powder
1/4 tsp. pepper
1 egg
2 lbs. boneless, skinless chicken-breast halves, cut into 1 1/2 pieces

Heat oven to 375° F. Line two baking sheets with foil; spray with oil and set aside. Place bread slices directly on oven rack and bake 5 to 6 minutes per side, until crisp.
Break bread into pieces and place in bowl of food processor; process until crumbs are formed.

Add salt, paprika, garlic powder, and pepper. Pulse to combine. Transfer to large resealable plastic bag.

In large bowl, beat egg; add chicken pieces and stir well. Transfer chicken pieces, 10 at a time, to bag; toss to coat evenly.

Arrange on prepared baking sheets. Lightly spray with oil.
Bake 15 to 18 minutes, until browned, crispy, and cooked through.

Nutrition per 4 nuggets: 151 cal.; 20 g pro.; 4 g fat; 8 g carb.; 287 mg sod.; 62 mg chol.

Variations: For Mexican-flavored nuggets, add 1/2 tsp. cumin and 1/2 tsp. chili powder to crumb mixture. For an Italian accent, add 1 tsp. dried oregano.

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