Crispy Chicken Nuggets - Better Nutrition

Crispy Chicken Nuggets

I love this healthy take on a dinnertime favorite.

Serves 4


Kids love this healthy take on a dinnertime favorite.

1½ cups organic, no-added-sugar cornflakes (such as Nature's Path)
¼ cup shaved Parmesan cheese
1 Tbs. ground flaxseed
½ tsp. garlic powder
½ tsp. onion powder
¼ tsp. fresh ground black pepper
¼ tsp. cayenne pepper, optional
½ tsp. salt, divided
1 egg
1½ lbs pastured chicken tenders or chicken breast cut into 2-inch strips

1 Tbs. fruit-sweetened apricot jam
2 Tbs. Dijon mustard
1/4 cup plain organic yogurt

  1. Preheat oven to 400°F. Spray cookie sheet with light coating of high-heat cooking spray. Combine cornflakes, cheese, flaxseed, powders, peppers, and ¼ tsp. salt in food processor or blender, and pulse or grind until it makes crumbs. Pour into shallow bowl.
  2. In separate shallow bowl, lightly beat egg and remaining ¼ tsp. salt. Dip each tender into egg to thoroughly coat, then roll in corn flake mixture until thoroughly covered.
  3. Lay tenders uniformly on prepared cookie sheet, and bake about 12 minutes, or until coating is crisp and chicken is cooked through.
  4. While chicken is cooking, whisk together dip ingredients in small bowl, and serve on the side as a dipping sauce for warm tenders.

per serving: 580 cal; 31g pro; 30g total fat (7g sat fat); 43g carb; 120mg chol; 1570mg sod; 3g fiber; 5g sugars

From Article: Crunch Time