Oven-Fried Chicken Nuggets with Maple-Dijon Dip
Ingredients
The chicken
-
½
cup
whole-wheat panko breadcrumbs
-
2
teaspoons
paprika
-
½
teaspoon
onion powder
-
½
teaspoon
garlic salt
-
to taste
freshly ground black pepper
-
1
tablespoon
neutral tasting oil
-
1
large
egg
-
2
teaspoons
Dijon mustard
-
1
pound
boneless skinless chicken breast, cut into 1-inch pieces
The dip
-
2
tablespoons
Dijon mustard
-
1
tablespoon
real maple syrup
-
1
tablespoon
nonfat or 2% plain Greek yogurt
-
¼-½
teaspoon
chipotle hot sauce
Instructions
- Preheat the oven to 450°F and line a sheet pan with parchment paper.
- In a bowl, combine breadcrumbs, paprika, onion powder, garlic salt, and pepper.
- Drizzle in the oil while stirring until all breadcrumbs are moistened.
- In another bowl, beat the egg and mustard, then add the chicken to coat.
- Lift a quarter of the chicken out, drain excess egg, and coat in the breading.
- Transfer the coated chicken to the prepared pan and repeat with the remaining chicken.
- Bake until golden brown and nearly firm, about 8-10 minutes.
- In a small bowl, combine all dip ingredients.
- Serve the chicken with the dip.
Nutrition Facts (estimated)
Servings
4
Calories
248
Total fat
7g
Total carbohydrates
14g
Total protein
29g
Sodium
523mg
Cholesterol
119mg
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