Tuesday, October 9, 2012
Champion Nutrition Recipe of the Week - Crispy Baked Chicken
Crispy Chicken BitesRecipe by Tosca Reno
The Eat Clean Diet for Family & Kids
makes 20-24 nuggets, or 3 breasts
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
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.