Almost everyone loves indulging in fast food once in a while, especially kids. However, it is common knowledge that fast food is not very nutritious, and although eating it sparingly isn’t the worst thing in the world, there are healthier options. These guilt-free chicken nuggets are so fun because the chicken is pre-cut into small pieces, so they look like chicken nuggets! Fried foods are high in cholesterol, salt, and unhealthy fat. These nuggets are baked but still have that same delicious crunch! Every nugget needs a good dipping sauce, which in this case is a healthier, homemade take on honey mustard. This recipe serves about 4 people.

Guilt-Free Chicken Nuggets

Ingredients

● 4 boneless skinless chicken thighs or breasts, cut into roughly 2 inch cubes
● ¼ cup whole wheat flour
● 2 eggs
● 1 tablespoon mustard
● 2 tablespoons olive or canola oil
● ¾ cup unseasoned breadcrumbs or panko
● 1 teaspoon salt
● 1 teaspoon garlic powder
● 1 teaspoon pepper
● 1 teaspoon paprika

Directions

● Preheat the oven to 425 degrees
● Oil your baking sheet and spread it around
● Put flour on one plate and season with a little salt and pepper
● Put breadcrumbs on another plate and season with salt, pepper, garlic powder, and paprika (or whatever seasonings you’d like) and mix well
● Crack the eggs in a bowl, add the mustard, and whisk together with a fork
● Coat your chicken in flour until well coated, and shake off the excess
● Then dip them in the egg mixture and let the excess drip off
● Dip each piece in the breadcrumbs, making sure that they stick and are fully coated
● Put the pieces on a baking sheet and cook for 20 minutes

Sauce

● 1/4 cup vegetable oil
● 1/4 cup vinegar
● 2 tablespoons honey
● 6 teaspoons mustard (2 Tablespoons)
● 2 teaspoons lemon juice
● 1/4 teaspoon black pepper
● Combine all ingredients and chill for at least an hour

When I was a kid, I loved making chicken cutlets with my mom, because I got to be so involved in the cooking process. Coating the chicken in the flour, then egg, and finally breadcrumbs was always my job, and it made me feel so good knowing I had contributed to family dinner. Making this meal as a family is a great switch up from stopping at the drive through!

 

 

This post was written by Devin Riker, a Penn State student studying biobehavioral health.  

 

Sources:

https://www.chopchopfamily.org/recipe/chicken-bites

https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/hon ey-mustard-dressing

 

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