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Chicken Nuggets with Mustard Dipping Sauce

Photography: Randy Mayor; Styling: Melanie J. Clarke
Yield 8 servings (serving size: 5 nuggets and 1 1/2 tablespoons sauce)
Most children adore chicken nuggets. This healthful version begins with a soak in buttermilk to tenderize the lean meat and make it juicy.

Ingredients

  • Chicken:
  • 1/2 cup low-fat buttermilk
  • 1 1/2 pounds skinless, boneless chicken breast, cut into 40 pieces
  • 3 3/4 cups cornflakes
  • 1 teaspoon paprika
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • Cooking spray
  • Sauce:
  • 1/2 cup prepared mustard
  • 1/4 cup honey
  • 1/2 teaspoon grated peeled fresh ginger

Nutrition Information

  • calories 190
  • caloriesfromfat 9 %
  • fat 1.8 g
  • satfat 0.4 g
  • monofat 0.6 g
  • polyfat 0.4 g
  • protein 21.8 g
  • carbohydrate 21.3 g
  • fiber 0.8 g
  • cholesterol 50 mg
  • iron 1.3 mg
  • sodium 425 mg
  • calcium 40 mg

How to Make It

  1. To prepare chicken, combine buttermilk and chicken. Marinate in refrigerator 30 minutes; drain.

  2. Preheat oven to 375°.

  3. Place cornflakes, paprika, sugar, and salt in a food processor; process until cornflakes are finely chopped. Combine chicken and cornflake mixture, tossing well to coat. Place the chicken on a baking sheet coated with cooking spray. Bake at 375° for 15 minutes or until done.

  4. To prepare sauce, combine mustard, honey, and ginger. Serve with chicken.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.