Chicken Nugget Dippers
Makes about 24 / These make perfect lunchbox stuffers or a high-protein after-school snack. Serving tip: Any dip will do; try Thai peanut sauce, ketchup and mayo, Asian dipping sauce, or even fruit preserves.
advertisement
Olive oil, for brushing
2 boneless, skinless chicken half-breasts (4-5 ounces each)
1 cup panko bread crumbs
¼ cup whole-wheat pastry flour
2½ teaspoons garlic salt
1½ teaspoons natural cane sugar
¼ teaspoon black pepper
2 eggs
- Place rack in center of oven. Preheat broiler to low. Brush a large baking sheet with a little olive oil.
- Cut away the tender flap of meat from under each breast; cut into 1-inch pieces. Slice each breast into 1-inch strips, then cut each strip in half. You should have 10-12 small pieces for each breast.
- In two batches, lay pieces between two sheets of parchment paper and gently pound with a kitchen mallet or the bottom of a wine bottle to about ¼-inch thick.
- Mix panko, flour, garlic salt, sugar, and pepper together on a large plate. Beat eggs in a separate shallow dish. Dip chicken pieces into panko mixture, coating all sides. Dip into eggs, then again into panko until coated. Place pieces onto baking sheet and brush tops with a little olive oil. Broil for 3½ minutes, or until golden and cooked through.
PER SERVING (4 pieces): 102 cal, 16% fat cal, 2g fat, 1g sat fat, 75mg chol, 11g protein, 9g carb, 1g fiber, 594mg sodium
blog comments powered by Disqus
Want to use this article? Click here for options!
© 2008 Penton Media Inc.
