These “fried” chicken bites offer the best of both worlds. Although they are actually baked in the oven, crushed cornflakes give a satisfying crunch of fried chicken, boasting some of the calories, fats and saturated fat of arterial occlusions of traditional chicken nuggets.
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Instead, they provide more muscle-building protein. They are an appetizer that pleases the perfect crowd on game days and will surely satisfy hungry kids on busy weekday nights.
A traditional 6-piece chicken nugget meal with a ranch dip contains 450 calories, 36 grams of fat, 6 grams of saturated fat, and 13 grams of protein. However, our recipe only provides 258 calories, 5 grams of fat, 1.5 grams of saturated fat, and 33 grams of protein.
The dip is easy to make and our taste testers have found its subtle tongue attractive. Brings out the crispy chicken creamy. Dill adds freshness and lemon brightens the flavor. (You can dip without chicken. It goes great with freshly cut vegetables!)
This recipe is a fun recipe for kids to help. After all, which child can resist breaking cornflakes? You can also get help with tasks such as material measurement, mixing, and stirring. Be careful with raw chicken to avoid cross-contamination. Then ask everyone to wash their hands before cooking. These lessons on food safety are always worthwhile.
Bethany Thayer is a dietitian nutritionist registered with the Henry Ford Health System. For more recipes and health information, visit henryford.com/blog and email HenryFordLiveWell @ hfhs.org for questions about today’s recipes.
Tansy dill dip oven fried chicken bite
make: 8 servings / Preparation time: 20 min / total time: 1 minute
Non-stick cooking spray
2 lbs boneless, skinless chicken breast
⅓ Cup whole grain flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
3 cups of cornflakes cereal
2 eggs
¼ cup of fat-free milk
Immersion
½ cup fat-free mayonnaise
1 cup of plain, fat-free Greek yogurt
¾ Cup fat-free buttermilk
1 piece of chopped garlic
½ lemon juice
1/2 teaspoon dry dill
Preheat the oven to 375 degrees.
Spray the baking sheet with a vegetable oil cooking spray and set it aside.
Cut chicken into bite-sized pieces, make them about the same size, and put them in a large zip top bag. Put flour, salt, peppercorn, paprika, garlic and onion powder in a bag and sprinkle with chicken. Place the cornflakes in another large zip top bag and crush with your hands or rolling pin. Pour into a large plate.
Mix eggs and milk in a large bowl. Soak the flour-coated chicken in a mixture of eggs and milk and wrap in cornflakes to coat the chicken. Place each piece on the prepared top plate.
Bake for about 20 minutes until cooked (when the internal temperature reaches 165 degrees using an instant reading thermometer).
While baking the chicken, mix mayonnaise, yogurt, buttermilk, garlic, lemon and dill in a medium bowl. Use the mixture to soak the chicken tenders. Each serving is about ¼ cup.
From Henry Ford Live Well.
Nutritional information per serving.
258 calories (18% from fat), 5 grams of fat (1.5 grams of saturated fat, 0 grams of trans fat), 19 grams of carbohydrates, 33 grams of protein, 460 mg of sodium, 131 mg of cholesterol, 57 mg of calcium, 1.5 Gram of fiber. Food exchange: 1 starch, 4 proteins.
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