Tuesday, October 12, 2010

At least they tasted good...

Friday's dinner was *almost* a fail. I've had my eye on the chicken nuggets from the Eat-Clean Family & Kids book for a while, and planned all week to make them. While The H and little guy were playing outside, I got to work cutting the chicken and mixing up the breading. I was a little skeptical that the amount of breading I had would coat the amount of chicken, but I went with it. And yep, I was right. See those mostly-nekkid chicken pieces on the bottom right? Oh well.

These did not become "golden," as stated in the last step of the recipe, until I turned the broiler on them 20 minutes after they'd been in the oven. Next time, I'll do that before I get irrationally frustrated with the floury lumps of poultry adhering themselves and their ill-stuck breading to my baking sheet.

Despite all that, these did taste really good!
I will gladly make them again, perhaps with the intent to coat in buffalo sauce for a game-day appetizer or filling for a wrap. This time I served them with sweet potato fries, from the same cookbook.

Crispy Chicken Bites
from The Eat-Clean Diet for Family & Kids by Tosca Reno
makes 24 nuggets

3 boneless, skinless chicken breasts, about 18oz total
1/4 cup oat bran (used oat flour, and added some poultry seasoning)
1/4 cup wheat germ (omitted)
1 Tbsp coarsely ground flax seed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp white pepper
Pinch of garlic powder
1/2 cup water or low-sodium chicken stock (I think this was unnecessary)
1 large egg white, lightly beaten (next time I will increase this)
Eat-Clean cooking spray (oil in a spritzer)
1. Preheat oven to 400*. Prepare baking sheet by lining with parchment paper or coating with cooking spray.

2. Cut chicken breasts into nugget-sized pieces, about 1 1/2 inches square. Set aside.

3. Next, combine all dry ingredients in a large bowl and stir to combine. Combine water and egg mixture in a small bowl.

4. Dip pieces of chicken into egg/water, and then into breading mixture, making sure each piece is well coated. Place on the baking sheet and place in oven. Bake 10-15 minutes or until golden.

Nutrition information per 4 nuggets:
Calories - 100
Fat - 3.5g Protein - 12g Carbs - 7g Fiber - 2g Sodium - 370mg Cholesterol - 0mg

1 comment:

  1. I'll have to try these for Grace, she loves chicken nuggets, but I don't like getting them for here because they are so fattening!