You may think that chicken nuggets have a lot of fat, and if fatty foods trigger your heartburn, you may also think you can't eat them. This may be true of the chicken nuggets you buy pre-made in the store or those from a restaurant. With the recipe below, you can make your own nuggets with low-fat ingredients, such as chicken breast and skim milk. These nuggets are tasty but won't give you heartburn.
Related Information:
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
- 4 boneless chicken breasts
- 4 tbsp flour
- Dash of dried parsley
- Dash of salt
- 4 eggs
- 2 tbsp skim milk
- 24 saltine crackers
- Nonstick vegetable cooking spray
- 1 cup long-grain white rice (prepare according to package instructions, cooked without salt or fat)
Preparation:
- Preheat oven to 450 degrees F
- Cut chicken breasts into 2 inch pieces
- Combine flour, parsley, and salt in a plastic sack
- Add chicken pieces to the sack, a few at a time
- Close the bag, and shake until the chicken pieces are coated. Set aside
- Combine eggs and milk in a bowl, and mix well. Set aside
- Crush the saltine crackers in a second plastic bag, then place the crushed crackers in a shallow bowl
- Take the chicken pieces, a few at a time, and first dip them into the egg and milk mixture, then roll them in the crushed crackers
- Place the chicken pieces on a cookie sheet that has been sprayed with nonsticke vegetable spray.
- Bake for 6 minutes, turn chicken over, then bake another 6 to 8 minutes, or until chicken pieces are no longer pink.
- Serve chicken nuggets with the hot cooked rice
Nutritional information (per serving):
- Calories: 509
- Fat: 9 grams
- Sodium: 1230 mg
- Carbohydrates: 69 grams
- Protein: 36 grams
