Monday, August 4, 2008

Clean Eating Recipe of the Week- Crispy Chicken Bites

Many childhood meals consist of countless chicken fingers consumed with French fries and gobs of ketchup. But if you watched Super Size Me, the breakout movie that exposes fast food for what it is, you will never touch another chicken nugget or finger. Too many unknowns in there! Try this recipe using lean chicken breast meat and yummy seasonings. Make extras for lunches. Your whole family will love them.

Cook time: 10-15 minutes Preparation time: 15 minutes
Yield: 20-24 nuggets

3 boneless, skinless chicken breasts, weighing about 6 ounces/ 170 g each
1/4 cup/ 60 ml oat bran
1/4 cup/ 60 ml wheat germ
1 Tbsp/ 15 ml coarsely ground flax seed
1/4 cup/ 60 ml coarsely ground almonds
1/2 tsp/ 2.5 ml sea salt
1/2 tsp/ 2.5 ml white pepper
Pinch garlic powder
1/2 cup/ 120 ml water or low-sodium chicken stock
1 large egg white, lightly beaten

1. Preheat oven to 400ºF/ 205ºC. Prepare baking sheet by lining with parchment paper or coating lightly with cooking spray.

2. Cut chicken breasts into nugget-sized pieces: about 1 ½ inches square. Set aside.

3. Next combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. Combine water and egg in a medium bowl. Dip each chicken piece in the water/egg-white mixture and then place in the coating mixture. Make sure each piece is well coated. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in oven and bake for 10 to 15 minutes or until golden.

Nutritional value for 3-4 nuggets:
Calories: 100
Calories from fat: 32
Fat: 3.5 g
Saturated Fat: 0.5g
Trans fat: 0 g
Protein: 12 g
Carbs: 7 g
Dietary Fiber: 2 g
Sodium: 370 mg
Cholesterol: 0 mg


1 1/2 tsp/ 7.5 ml honey
1 Tbsp/ 15 ml Dijon mustard

1. Mix well.

Nutritional value for 1-1/2 tsp:
Calories: 25
Calories from fat: 0
Fat: 0 g
Saturated fat: 0 g
Trans fat: 0 g
Protein: 0 g
Carbs: 6 g
Dietary Fiber: 0 mg
Sodium: 120 mg
Cholesterol: 0 mg

Click HERE for a printable version.


1 comment:

Lizzie M. said...

You know I will be trying this one!


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