Tuesday, October 9, 2012

Champion Nutrition Recipe of the Week - Crispy Baked Chicken

Pretty much everyone loves chicken nuggets, but that deep fried breading is no one's friend. This recipe is courtesy of The Eat Clean Diet for Family & Kids, by Tosca Reno. I found this years ago, and it's been a family favorite ever since. I was even able to enjoy them through the majority of my Figure Competition prep! It's HIGH protein, and an amazing source of healthy fats! Dip in your favorite low-sugar bbq sauce or ketchup, yellow mustard, or dijon mustard... or mix up some salsa and plain greek yogurt for an extra zip!   While the recipe calls for the chicken to be chopped into bite size pieces, I also like to prepare it with whole breasts (as pictured). Tasty!

Crispy Chicken BitesRecipe by Tosca Reno
The Eat Clean Diet for Family & Kids
makes 20-24 nuggets, or 3 breasts

INGREDIENTS:
3 chicken breasts, no skin
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flax seed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp ground white pepper
*1/4 tsp Mrs Dash Garlic & Herb
Spray cooking oil

DIRECTIONS:
Preheat oven to 400 degrees.
Line baking sheet with foil or parchment paper
Chop chicken into 1 1/2 inch cubes (if chopping)
Combine all dry ingredients in a bowl.
Spray both sides of chicken and dip in 'breading' then place on baking sheet.
Bake 10-15 minutes for nuggets, 30 minutes for full breasts (or until cooked through).


TIPS:  *For meat that is incredibly tender, marinate overnight in a large ziploc with enough fat-free buttermilk to cover. *Swap out the Mrs Dash Garlic & Herb for another flavor - try the Southwest Chipotle, or the Italian blend!


NUTRITION:   for three servings, per serving: 323 calories, 42 g protein, 14 g carbohydrate, 11 g fat, 4 g fiber. 10 g net carbs.

NOTE: original recipe called for chicken broth and egg for dipping. I find that the spray oil is enough to keep the breading on the chicken without adding additional ingredients.


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