Entrees : Poultry Last Updated: Jul 30th, 2009 - 08:54:27 Crispy Chicken Nuggets By Sandra Woodruff  Printer friendly page Yield: 4 servings 1 pound boneless skinless chicken breast, cut into about 28 nuggets or about 16 strips 1/2 cup nonfat or low-fat buttermilk* 2 tablespoons fat-free egg substitute or 1 egg white, beaten canola or olive oil cooking spray COATING 2 1/2 cups cornflakes or Special K cereal 1 teaspoon poultry seasoning or 1 1/2 teaspoon ground paprika scant 1/2 teaspoon garlic powder 1/4 to 1/2 teaspoon ground black pepper 1. Place the chicken and buttermilk in a shallow nonmetal container and toss to mix. Cover and refrigerate for several hours or up to 24 hours. 2. Preheat the oven to 400 degrees F. Drain the marinade from the chicken and discard. Add the egg substitute or egg white to the chicken and toss to mix. Set aside. 3. Combine the coating ingredients in a blender and blend into crumbs. Pour into an 8-by-8-inch pan or shallow dish. Dredge the nuggets or strips in the coating, covering all sides.  Coat a large baking sheet with cooking spray and lay the chicken pieces on the pan. Spray the tops of the chicken pieces lightly with the cooking spray. 4. Bake for about 12 minutes or until golden brown and cooked through. Serve hot with Honey-Mustard Dipping Sauce (see below) or barbecue sauce if desired. Nutritional Facts (per serving without sauce) Calories: 198    Carbohydrates: 16 g    Fiber: 0.5 g   Fat: 2 g   Sat fat: 0.5 g Cholesterol: 66 mg   Protein: 29 g    Sodium: 287 mg    Calcium: 32 mg    Potassium: 335 mg Diabetic exchanges: 3 lean meat, 1 starch *Marinating in buttermilk makes the chicken extra moist and tender. Real buttermilk works best, but if you don’t have any on hand substitute 1/4 cup plain yogurt + 1/4 cup milk, or use buttermilk made from powdered mix.     Honey-Mustard Dipping Sauce Yield: about 1/2 cup 3 tablespoons mustard (Dijon, spicy, or plain yellow) 2 to 3 tablespoons honey 1/4 cup nonfat or light mayonnaise Combine the mustard and honey in a small bowl and whisk to mix. Whisk in the mayonnaise.  Serve immediately or cover and chill until ready to serve. Nutritional Facts (per 2-tablespoon serving) Calories: 50    Carbohydrates: 11 g    Fiber: 0.1 g   Fat: 0.9 g   Sat fat: 0 g Cholesterol: 0 mg   Protein: 0.6 g    Sodium: 330 mg    Calcium: 15 mg    Potassium: 32 mg Diabetic exchanges: 1 carbohydrate © Copyright 2005 by eatsmarttoday.com Top of Page