Oven-Fried Chicken Nuggets with Maple-Dijon Dip
Get all of the crunchy, savory deliciousness from chicken nuggets that your family loves, with the goodness of whole pieces of all-white chicken, not mystery meat.
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Oven-Fried Chicken Nuggets with Maple-Dijon Dip
For the chicken:
1/2 cup whole-wheat panko breadcrumbs (or use regular panko bread crumbs)
2 teaspoons paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic salt
Freshly ground black pepper
1 tablespoon neutral tasting oil, like rice bran, expeller-pressed canola or grapeseed
1 large egg
2 teaspoons Dijon mustard
1 pound boneless skinless chicken breast, cut into 1-inch pieces
For the dip:
2 tablespoons Dijon mustard
1 tablespoon real maple syrup
1 tablespoon nonfat or 2% plain Greek yogurt
1/4-1/2 teaspoon chipotle hot sauce
To make the chicken: Preheat oven to 450°F and line a sheet pan with parchment paper. Combine breadcrumbs, paprika, onion powder, garlic salt and pepper in a bowl. Drizzle in the oil while stirring until all breadcrumbs are moistened.
Beat egg and mustard in another bowl and add the chicken to coat it. Lift a quarter of the chicken out of the egg, draining off excess egg, and coat in the breading. Transfer chicken to the prepared pan and repeat with remaining chicken. Bake until golden brown and nearly firm, about 8-10 minutes.
To make the dip: Combine all of the dip ingredients in a small bowl.
Serve the chicken with the dip.
Prep time: 20 minutes
Cook time: 10 minutes
4 servings, 4-5 nuggets each (with 1 tablespoon dip)
Nutrition Facts (per serving): 248 calories, 7 g total fat (1 g saturated fat, 0 g trans fat), 523 mg sodium, 119 mg cholesterol, 14 g total carbohydrate (2 g fiber), 29 g protein, 9% DV iron, 3% DV calcium, 14% DV Vitamin A, 4% DV Vitamin C.
More Healthy Fast Food Favorites:
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Oven-Fried Chicken Nuggets with Maple-Dijon Dip
By Published: March 11, 2015
- Yield: serving (4-5 nuggets) (4 Servings)
- Prep: 20 mins
- Cook: 10 mins
- Ready In: 30 mins
Get all of the crunchy, savory deliciousness from chicken nuggets that your family loves, with the goodness of whole pieces of all-white chicken, not mystery meat.
Ingredients
- 1/2 cup whole wheat panko breadcrumbs
- 2 teaspoons paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic salt
- freshly ground black pepepr
- 1 tablespoon neutral tasting oil, like rice bran, expeller-pressed canola or grapeseed
- 1 large egg
- 2 teaspoons dijon mustard
- 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
- 2 tablespoons dijon mustard
- 1 tablespoon real maple syrup
- 1 tablespoon nonfat or 2% plain Greek yogurt
- 1/4-1/2 teaspoon chipotle hot sauce
Instructions
- To make the chicken: Preheat oven to 450°F and line a sheet pan with parchment paper. Combine breadcrumbs, paprika, onion powder, garlic salt and pepper in a bowl. Drizzle in the oil while stirring until all breadcrumbs are moistened.
- Beat egg and mustard in another bowl and add the chicken to coat it. Lift a quarter of the chicken out of the egg, draining off excess egg, and coat in the breading. Transfer chicken to the prepared pan and repeat with remaining chicken. Bake until golden brown and nearly firm, about 8-10 minutes.
- To make the dip: Combine all of the dip ingredients in a small bowl.
Serve the chicken with the dip.
I'm a chef nutritionist, not the food police. I eat cookies but make sure to eat my broccoli too.
