Oven-Baked Chicken Nuggets
From The Family Classics Diabetes Cookbook (American Diabetes Association, 2012)
1 pound boneless, skinless chicken breasts
1 cup low-fat buttermilk
1 1/2 cup panko bread crumbs
2 teaspoons cayenne pepper
1 teaspoon garlic powder
1/4 teaspoon salt
Freshly ground black pepper
Olive oil cooking spray
1. On the day before you serve the nuggets, place one chicken breast in a large plastic bag. With a rolling pin or meat mallet, pound it until it is thin (about 1/2 inch). Repeat with each chicken breast. Cut breasts into a total of 20 pieces. Place the chicken in another large plastic bag and add the buttermilk. Seal the bag and marinate the chicken in the refrigerator overnight.
2. The next day, preheat the oven to 400 degrees. Line a baking sheet with parchment paper or with foil that has been coated with cooking spray. On a plate, combine the panko bread crumbs with the cayenne pepper, garlic powder, salt, and pepper. Shake the excess buttermilk off each piece of chicken and roll the chicken in the bread-crumb mixture, coating it well. You will not use all the bread crumbs.
3. Place the chicken nuggets in a single layer on the baking sheet and coat the top of the nuggets with
the olive oil cooking spray.
4. Bake the nuggets for about 10 minutes, or until golden brown and cooked through. Serve with your own favorite dipping sauce.
Per serving: 405 calories, 41 grams protein, 33 grams carbohydrates, 6 grams sugar, 11 grams fat, 103 milligrams cholesterol, 606 milligrams sodium, 2 grams dietary fiber.
| Appetizer; Hors d'oeuvre; Main dish