Entrees : Poultry Last Updated: Jul 30th, 2009 - 08:56:25 Italian Chicken Nuggets By Sandra Woodruff  Printer friendly page Yield: 4 servings 1 pound boneless skinless chicken breast, cut into about 28 nuggets or 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 1 cup marinara sauce, heated COATING 2 1/2 cups cornflakes or Special K cereal 1 teaspoon dried Italian seasoning 1/2 teaspoon garlic powder 1/4 to 1/2 teaspoon ground black pepper 3 tablespoons grated Parmesan cheese 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. To make the coating, place the cereal, Italian seasoning, garlic powder, and pepper in a blender and blend into crumbs. Pour into an 8-by-8-inch pan or shallow dish and stir in the Parmesan cheese. 4. 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. Bake for about 12 minutes or until golden brown and cooked through. Serve hot with the sauce.   Nutritional Facts (per serving with sauce) Calories: 245    Carbohydrates: 21 g    Fiber: 1.8 g   Fat: 3.8 g   Sat fat: 1.5 g Cholesterol: 70 mg   Protein: 32 g    Sodium: 651 mg    Calcium: 110 mg    Potassium: 551 mg Diabetic exchanges: 3 lean meat, 1 1/2 carbohydrate *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.   © Copyright 2005 by eatsmarttoday.com Top of Page