Tuesday, September 28, 2010

Chicken Nuggets

Give your children something they’ll truly enjoy for dinner. Here’s my take on kids’ favorite – chicken nuggets!

Chicken Nuggets
Yields 5 to 6

1 ¾ pound of raw boneless, skinless chicken breast, sliced into medium-sized chunks
½ cup of egg whites
1 cup of whole-wheat panko breadcrumbs
1 cup of crushed cornflakes cereal
2 tablespoons of chopped fresh Italian flat-leaf parsley
2 teaspoons of dried basil
2 teaspoons of dried marjoram
2 teaspoons of dried savory
2 teaspoons of garlic powder
1 teaspoon of sea salt
½ teaspoon of ground black pepper
Extra-virgin olive oil spray (for spraying a pan and baking sheet)

Honey mustard dip
¼ cup of Dijon mustard
2 tablespoons of honey

Light oriental dipping sauce
½ cup of extra-virgin olive oil
½ cup of low-sodium soy sauce
1/3 cup of rice vinegar
2 tablespoons of honey
1 tablespoon of sesame seeds
2 ¼ teaspoons of minced fresh ginger root
2 cloves of fresh garlic, minced

Chicken nuggets
Preheat oven to 350°. Lightly spray a baking sheet with extra-virgin olive oil spray. Set aside. Lightly spray a large pan with extra-virgin olive oil spray and set over medium-high heat on the stovetop.

Thoroughly mix the whole-wheat panko breadcrumbs, the crushed cornflakes cereal, the chopped fresh Italian flat-leaf parsley, the dried basil, dried marjoram, and dried savory, the garlic powder, the sea salt, and the ground black pepper together in a large bowl or baking dish.
Dip a chunk of the chicken into the egg whites and then into the breadcrumb and cereal mixture. Coat the chicken in the mixture well. Place on a plate. Repeat the process with each chunk of chicken.

When all chunks of chicken have been well coated in the breadcrumb and cereal mixture, place them into the pan for 3 minutes per side, or until a brown, crispy crust has formed on the outside of the chicken.

Remove the chicken nuggets from the pan and place on the baking sheet.

Bake the chicken nuggets for approximately 12-15 minutes, or until completely cooked through and then enjoy!

Honey-mustard dip
In a bowl, thoroughly mix the Dijon mustard and honey.

Light oriental dipping sauce
In a bowl, thoroughly mix all of the ingredients — the extra-virgin olive oil, low-sodium soy sauce, rice vinegar, honey, sesame seeds, minced fresh ginger root, and minced fresh garlic.

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