Crispy Chicken Bites with mustard sauce
Posted in Kid Stuff » That's Tasty on Wednesday, November 11, 2009

   The Eat-Clean Diet For Family & Kids  by Tosca Reno

 

Crispy Chicken Bites

 

Yield: 20-24 nuggets * Prep Time 15 min. * Cook Time 10-15 min.

NUTRITIONAL VALUE FOR 3-4 NUGGETS:

Calories: 100*Calories form Fat: 32*Fat: 3.5g*Saturated Fat: 0.5g*Trans Fat: 0g*

Protein 12g* Carbs: 7g*Dietary Fiber: 2g*Sodium 370mg*Cholesterol: 0mg

 

Ingredients

Ø     3 boneless, skinless chicken breasts (60z/170g each)

Ø     ¼ cup/60 ml oat bran

Ø     ¼ cup/60 ml wheat germ

Ø     1 Tbsp/15 ml coarsely ground flax seed

Ø     ¼ cup/60 ml coarsely ground almonds

Ø     ½ tsp/2.5 ml sea salt

Ø     ½ tsp/2.5 ml whit pepper

Ø     Pinch garlic powder*

Ø     ½ cup/120 ml water or low-sodium chicken stock

Ø     1 large egg whit, lightly beaten

Ø     Eat-Clean cooking spray

 

*If this is too much work, I use 1 cup of crushed Kashi High Fiber Cereal or Kashi 7 Grain TLC crackers.

 

Preparation

1.     Preheat oven to 400°F/205°C.  Prepare baking sheet by lining with parchment paper or coating lightly with cooking spray.

 

2.     Cut chicken breasts into nugget-sized pieces: about 1 ½ inches square.  Set aside.

 

3.     Next combine all dry ingredients in a large container with a tight fitting lid.  Shake well.  This is your coating mixture.  Combine water and egg in a medium bowl.  Dip each chicken piece in the water/egg-white mixture and then place 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 baking sheet is full, place in oven and bake for 10 to 15 minutes or until golden.

 

 

 

 

CLEAN-EATING MUSTARD SAUCE

 

NUTRITIONAL VALUE FOR ¾ TSP:

Calorie: 13*Calories from Fat: 0g* Fat:0g* Saturated Fat 0g* Trans Fat: 0g*

Protein: 0g* Carbs: 3g* Dietary Fiber: 0g* Sodium: 60mg*Cholesterol: 0mg

 

INGREDIENTS                                                             Preparation

Ø     1 ½ tsp/7.5 ml honey                                  Mix Well.

Ø     1 Tbsp/15 ml Dijon mustard

 

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