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Monday, March 25, 2013

Chicken Nuggets-Baked not Fried

This recipe for low fat baked chicken nuggets appeared in The Parade several weeks ago.  I ripped it out and have been waiting for the perfect day to make these.  Today was the day and I am so glad I did.  This recipe was a winner with my family and next time, I plan on making more to freeze.  

1/4 cup of flour
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound boneless, skinless chicken breast, cut into chunks
1/4 cup fat free milk
1/2 cup plain dried bread crumbs(preferably wheat bread)
Olive oil cooking spray

Preheat oven to 400 degrees.
Line a baking sheet with parchment paper.

In a medium bowl, combine flour, onion and garlic powders, salt and pepper.  Toss chicken with flour mixture.
Pour milk into a shallow bowl.  Dip chicken pieces in milk.
Pour bread crumbs onto a large plate.  Roll chicken in bread crumbs.

Arrange chicken on baking sheet, spritz with cooking spray.  Bake for 10 minutes.  Turn nuggets and spritz with baking spray, before cooking another 10 minutes, or until thoroughly cooked.  Serve with ketchup or honey. 

Nutrition:  220 calories 17g carbs, 26g protein, 4g fat, 65mg chol, 220mg sodium, 2g fiber

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