Chicken Nuggets with Mustard Dipping Sauce

Chicken Nuggets with Mustard Dipping Sauce Recipe
Photography: Randy Mayor; Styling: Melanie J. Clarke
Most children adore chicken nuggets. This healthful version begins with a soak in buttermilk to tenderize the lean meat and make it juicy.

Yield:

8 servings (serving size: 5 nuggets and 1 1/2 tablespoons sauce)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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

Preheat oven to 375°.

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.

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

Note:

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.

Cynthia DePersio,

Cooking Light

August 2003
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