Sunday, August 30, 2015

Healthy family recipe: Homemade chicken nuggets

Looking for a healthier version to prepackage chicken nuggets? Give these homemade nuggets a try. They have much less fat and calories, and more protein then your typical store bought nuggets.

Healthy family recipe: Homemade chicken nuggets

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Looking for a healthier version to prepackaged chicken nuggets? Give these homemade nuggets a try. They have much less fat and calories, and more protein then your typical prepackaged nuggets.

Homemade Chicken Nuggets

Ingredients

1 pound (2 large) boneless, skinless chicken breasts or chicken breast tenders cut into 24 even bite-sized pieces

1 1/2 cups Whole wheat bread crumbs

1½ teaspoons smoked paprika or sweet paprika

1 teaspoon black pepper

1 teaspoon garlic powder

¼ teaspoon onion powder

1 tablespoon reduced-fat butter or Smart Balance Light

2 egg whites

Cooking spray

Instructions

1. Preheat oven to 400 F degrees. Coat a baking pan with olive oil spray.

2. Melt butter in a small shallow bowl. Let cool slightly and mix in egg whites.  Add bread crumbs in another shallow bowl and toss with paprika, black pepper, garlic and onion powder. Dip chicken pieces in egg mixture, then coat chicken evenly with bread crumbs and place on baking pan. Continue until all chicken has been coated. Spray top of chicken with cooking spray.

3. Bake chicken for 10 minutes. Turn over, spray with a little more olive oil spray. Bake an additional 7-8 minutes or until chicken is cooked and golden brown.

Makes 6 servings (4 nuggets per serving)

Adapted from Skinny Kitchen with Nancy Fox


 

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

If you have questions about your child's health, ask them here.

Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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