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Diabetes Forecast

The Healthy Living Magazine

Chicken Nuggets

Per Serving

Chicken Nuggets

Makes: 4
Serving Size: 5 nuggets (about 4 oz.)
Calories 185
Fat 3.5 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 0 g
Sugars 2 g
Cholesterol 65 mg
Sodium 175 mg
Protein 26 g
Choices: Carbohydrate 1, Lean meat 3
  • Makes: 4
  • Serving Size: 5 nuggets (about 4 oz.)
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes
  • Marinating Time: 24 hours

Ingredients

1 lb. boneless, skinless chicken breasts
1 cup low-fat buttermilk
1 1/2 cups panko bread crumbs
2 tsp. cayenne pepper
1 tsp. garlic powder
1/4 tsp. salt
Freshly ground black pepper
Olive oil cooking spray

Directions

  1. Add the chicken to a large plastic bag. With a rolling pin or meat mallet, pound each chicken breast, one at a time, until thin. Cut all the chicken into a total of 20 pieces. Add the chicken to 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°F. 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. Serve with your own favorite lower-sodium dipping sauce.
 
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