Baked Chicken Nuggets

This recipe created by Steven Raichlen for Strong Women Stay Slim and uses a technique called bake-frying. Serves 4. Any leftovers can be used to make a terrific sandwich.

Ingredients

1 pound boneless, skinless chicken breast, cut into 2-inch nuggets

1 tsp. Cajun seasoning

1/2 tsp. garlic powder

1/4 tsp. black pepper

1/2 cup low fat buttermilk or nonfat yogurt

1 tsp. Tabasco sauce (optional)

1/2 cup dried breadcrumbs

1/4 cup flour

Spray oil

Salt to taste

In a mixing bowl combine the chicken, Cajun seasoning, garlic powder, and pepper and toss to mix. Let stand for 10 minutes. Stir in the buttermilk and Tabasco sauce. Refrigerate. Let the chicken marinate for at least 20 minutes up to 8 hours in advance.

Preheat the oven to 400 degrees. Lightly spray a non-stick-baking sheet with oil.

Drain the chicken in a colander. Combine the breadcrumbs and flour in a shallow bowl and stir to mix. Dredge each piece in the crumb mixture, shaking off the excess. Arrange the nuggets on the baking sheet in a single layer. Lightly spray the tops of the nuggets with oil.

Bake the chicken until golden brown and cooked, 15 to 20 minutes, turning once to insure even browning. Season with salt and serve at once.

To make a sauce for serving, combine 2 tablespoons each grainy mustard, honey, and lemon juice.

Nutrition information per serving:

310 calories
5 g total fat
1.4 g saturated fat

22 g carbohydrate
40.5 g protein
4 g fiber

Portions:
1 Grain
4 Protein
1 Extra