Sunday, March 25, 2012

Healthy Chicken Nuggets

My dear friend G has a son who is picky eater. She asked for a recipe that children would love to eat and is healthy for them. I know that my daughter loves to eat chicken nuggets. I also know that few of us actually know what is in a nugget and I personally have never seen the "nugget" on a chicken. Below is a healthy option that you can make with your kids! Cooking with your children helps them develop a sense of family togetherness and responsibility. This is an easy recipe that they can learn and as they grow prepare on their own. Its quick and delicious making it a weeknight staple in this house!

Crispy Chicken Fingers with Honey-Mustard Sauce

1-1/4 pounds boneless, skinless chicken breast halves, cut across into 1/2" slices
1/2 cup lowfat plain or Greek Yogurt
Cooking Spray
4 cups whole-grain corn cereal such as Corn Chex or corn flakes
1/4 teaspoon salt
pinch of freshly ground black pepper
Honey-Mustard Sauce (recipe follows)

Preheat the oven to 400F. Combine the chicken and yogurt in a shallow dish, turning the chicken to coat it with the yogurt. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.

Put the cereal in a seal-able plastic bag and crush with a rolling pin(this is perfect for little helpers). Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat(also a great task for little helpers) and arrange on the prepared baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly It will become crisper. Serve with the mustard sauce on the side.

Honey-Mustard Sauce
1/3 cup Dijon Mustard
2 teaspoons Mayo
2 tablespoons honey
In a small bowl, stir together the mustard and mayo until smooth. Stir in the honey.

Crispy Chicken Fingers: Serves 4 - Serving Size 10 chicken fingers (You won't be able to eat them all) 262 calories, 2g fat, 35g protein, 23g carb, .5g fiber

Honey-Mustard Sauce: Serves 5 - Serving Size 2 Tablespoons
97 calories, 3g fat, 1g protein, 19g carbs

I like to serve this alongside a green vegetable such as peas or green beans. My daughter like french fries so for a healthier option you can cook up some small potatoes. You can coat them in a little olive oil with salt, pepper, and parsley flakes and bake on a sheet pan in the oven for 15-20min For adults you can serve this with a small side salad.


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