Thursday, August 20, 2015

Makeover Baked Chicken Nuggets (or Fingers)

Make your own healthful "Shake 'n Bake" by putting the coating in a paper bag.
Here's a lunchbox ready to go with Makeover Baked Chicken Nuggets &
spaghetti sauce for dipping; local grapes and bits of cheese.
Serves 4
Recipe from Everyday Food
Husband-Tested in Alice’s Kitchen

You can double or triple this recipe, and freeze the uncooked chicken nuggets (or fingers) for up to 2 months.  Bake them from frozen at 400 F for 25 to 30 minutes.  You can feel good about serving these tasty bites up to your family. Unprocessed bran and wheat germ are rich in fiber and vitamins; flax seed has heart-healthy omega-3s. 

½ cup wheat germ
½ cup unprocessed bran (oat bran)
¼ cup plain dried breadcrumbs (or fresh breadcrumbs)
2 Tablespoons ground flax seed (or flax meal)
2 Tablespoons freshly grated Parmesan cheese
½ teaspoon onion powder
½ teaspoon garlic powder
1½ teaspoons Kosher salt
¼ teaspoon freshly ground pepper
1 Tablespoon olive oil
2 large eggs
1 ½ pounds chicken tenders (about 16) (I cut the chicken tenders into nuggets.)
Barbecue sauce or ketchup (for serving….optional)

Preheat the oven to 450 F.  In a food processor, combine the wheat germ, bran, breadcrumbs, flax seed, Parmesan cheese, onion and garlic powders, salt and pepper.  Pulse to combine.  Add the olive oil.  Pulse to combine.  (You can stop at this point and store the mixture in the fridge a day or two.) Transfer to a large bowl.  (I put the mixture in a paper bag and used it like “shake and bake.”)
Set a wire rack on a rimmed baking sheet.  In a shallow bowl, lightly beat the eggs.  Dip the chicken in the eggs (allowing the excess to drip off), and then dredge the chicken in the crumb mixture (or put the chicken a few pieces at a time in the paper bag and give it a shake.) Place the coated chicken on the rack and transfer to the oven.
Bake until the chicken is opaque throughout, 12 to 14 minutes or so.  Serve with barbecue sauce or ketchup, if desired.

Nutritional Information per Serving:  1 serving = 4 chicken tenders
393 calories; 12.8 grams fat (2.7 saturated fat); 50.5 grams protein; 21.9 grams carbohydrates; 4.8 grams fiber


Note:  Purchase boneless, skinless breasts when they go on sale.  Remove the tenders and put them in freezer bags and keep adding to the bag until you have enough to make a couple of batches of these. 

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