Chicken Nuggets with Mustard Dipping Sauce

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

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 190
  • Calories from fat: 9%
  • Fat: 1.8g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.4g
  • Protein: 21.8g
  • Carbohydrate: 21.3g
  • Fiber: 0.8g
  • Cholesterol: 50mg
  • Iron: 1.3mg
  • Sodium: 425mg
  • Calcium: 40mg

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

  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.
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.

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