Oven-Fried Chicken Nuggets with Maple-Dijon Dip

Oven Fried Chicken Nuggets with Maple Dijon Dip

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.

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:

Turkey & Vegetable Confetti Pizza with Almond-Flaxseed Crust
Chili-Cumin Skinny Fries with Parmesan and Creamy Scallion Dip
Orange-Pomegranate Roy Rogers
Earl Grey Cola
Dark Chocolate Banana Pops with Pecans

Oven-Fried Chicken Nuggets with Maple-Dijon Dip

Oven Fried Chicken Nuggets with Maple Dijon Dip

By Michelle Dudash, Chef and Registered Dietitian Nutritionist 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

Instructions

  1. 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.
  2. 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.
  3. To make the dip: Combine all of the dip ingredients in a small bowl. Serve the chicken with the dip.

Leave a Reply

Your email address will not be published. Required fields are marked *

 

GET MY FREE CLEAN EATING GROCERY LIST

This is the EXACT list of foods I buy and feed my family to create delicious, nourishing, whole-food meals. You'll also receive my monthly newsletter.

it's free!
I will never share your email with third parties.