My friend Kathy at work gave me a new cookbook called “The Eat Clean Diet Cookbook” by Tosca Reno. I had never heard of her, so I did some research and learned a lot! At age 40 she was 70 pounds overweight, not eating great, not exercising and one day she decided to make a change for herself and start eating more healthier foods and start exercising, and she lost the 70 pounds. Today, at age 49, she is seen on covers of Oxygen Magazine, she is in Masters Level swimsuit contests and everything! If you google her name, you will see she has a successful book, “The Eat Clean Diet” and then the cookbook as well as a magazine which comes out every other month. Of course, since I love reading cookbooks, over the weekend I spent a lot of time reading them and can’t wait to get started making some things. I did notice when watching TV over the weekend there are a ton of commercials for losing weight since Jan. 1st is around the corner! Instead of trying another “diet” just eat foods you love, but try to make them healthier, like these healthy chicken nuggets. I make chicken tenders all the time for my kids. I’ve baked them, beer battered them, cut them into strips, nuggets, etc… But this recipe was different from any version I have made. The coating has wheat germ, ground almonds, oat bran, and flax seeds! Lots of healthy stuff. I think I will be making this version more than the beer battered kind!
INGREDIENTS
3 boneless, skinless chicken breasts weighing about 6 oz. each
1/4 cup of oat bran
1/4 cup of wheat germ
1 tbsp. coarsely ground flaxseed
1/4 cup coarsely ground almonds
1/2 tsp. sea salt
1/2 tsp. white pepper
Pinch garlic powder
1/2 cup water or low-sodium chicken broth
1 large egg white, lightly beaten
METHOD
Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with cooking spray.
Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
Next combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
Place on the baking sheet. When all of your chicken has been coated and your backing sheet is full, place in the oven and bake for 10-15 minutes or until golden.
YIELD
20-24 nuggets
NUTRITIONAL INFORMATION PER SERVING (3-4 NUGGETS)
Calories: 100
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg
Dip it with honey mustard, bbq sauce or fat free ranch dressing, and you won’t even think about ordering from McDonald’s when you can make these yourself! Enjoy!
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