Recipe: Crunchy ‘Oven-Fried’ Chicken Nuggets

chicken nuggets This recipe from “The Great American Eat-Right Cookbook” is a healthful rendition of chicken nuggets – and likely to appeal to kids and adults. The coating adds crunch, while keeping the meat tender and moist.

Preparation takes less than a half hour, and this recipe serves four.

Chef’s tip: Line your baking sheet with aluminum foil or parchment paper to speed cleanup.

Preparation

  1. Preheat the oven to 400 degrees. Place a cooling rack on a rimmed baking sheet.

2. In a food processor, pulse the melba toast until pieces are about ⅛ inch in size, with some smaller and larger pieces. Don’t over-process. Add oil and pulse once or twice, or until crumbs are just moistened. (You can also use a rolling pin or a meat mallet to crush the toasts by hand in a zip-top bag. Then mix the oil and crumbs together in a bowl.) Transfer crumbs to a plate.

3. In a bowl, beat egg. Add mustard, oregano, salt and garlic powder and beat to combine. Dip chicken in egg mixture, then in crumbs, pressing to coat all sides of the meat. Place on the rack.

  1. Bake for 15 minutes, or until cooked through.

Ingredients

10 whole-grain or classic melba toasts (2 pouches)

1 tablespoon canola oil

1 egg

1 teaspoon Dijon mustard

¼ teaspoon salt

¼ teaspoon dried oregano

¼ teaspoon garlic powder

1 pound boneless, skinless chicken breasts, cut into 2-inch “nuggets”

Nutritional information

230 calories

8 grams fat

120 milligrams cholesterol

335 milligrams sodium

10 grams carbohydrate

1 gram fiber

27 grams protein

Source: American Cancer Society website

Cancer Care magazine winter 2018 issueThis article appears in the winter 2018 issue of Cancer Care magazine.

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