Food

Kids big and small love chicken nuggets! They're the ultimate convenience food for busy families, however boxed versions are highly processed and also pack a fat-laden punch. Chef Jo answered viewer Rachel's call for help with her Dish Do-Over version of nuggets that will fool even the savviest of connoisseurs.

Serves 8 (Makes about 24 pieces)

Chicken Nuggets

2 1/2 cups panko breadcrumbs (Gluten-Free variety available at specialty grocers)
1½ tsp sea salt, divided
¾ cup egg whites
¾ cup 1% buttermilk
¼ tsp cayenne pepper
1lb boneless, skinless chicken breasts, chopped into 1-2" chunks
½ tsp each onion powder and Italian seasoning
¼ tsp freshly ground black pepper
¾ cup whole wheat or brown rice flour

Honey Mustard Sauce

1 cup non-fat Greek yogurt
1/4 cup each honey and yellow (or Dijon) mustard
2 tbsp finely chopped fresh chives or flat-leaf parsley (optional)
sea salt and freshly ground black pepper to taste

Method

Preheat oven to 350F.

Toss panko with 1 tsp salt until combined. Transfer to a baking sheet and mist liberally with non-stick spray. Mix and mist again so that crumbs are evenly coated. Bake for 5-8 minutes until panko is medium golden brown. Transfer to a shallow dish.

In a medium bowl, whisk together egg whites, buttermilk and cayenne pepper. Set aside.

Add chicken, onion powder, Italian seasoning, pepper and remaining salt to food processor. Pulse until chicken is coarsely ground or minced; do not puree. Transfer to a bowl.

Increase oven temperature to 400F.

Line a large tray with foil and place a baking rack on top. Spray rack with non-stick cooking spray.

Using a 1tbsp measuring spoon or disher, scoop chicken into balls about 1 ½ tbsp each. Drop 1 piece of chicken into flour and coat completely. Shake to remove excess flour, and gently flatten into a ½-inch thick oval shape. Dip into egg wash and transfer to panko.

Gently press panko into nugget on all sides. Repeat egg mixture and panko steps to double coat nugget with breading. Place nugget onto baking rack. Repeat breading procedure, 2-3 nuggets at a time. Mist lightly with non-stick cooking spray.

Bake nuggets in centre of oven for 20 minutes. Carefully flip each nugget over, mist again with non-stick spray, return tray to oven, and continue to cook for an additional 5 minutes until crisp on all sides.

While nuggets are baking, prepare sauce. Whisk all sauce ingredients together. Cover and refrigerate until needed.

Tip: Make a double batch and store cooked nuggets in the freezer for a super speedy dinner or snack. Cook from frozen. Preheat oven to 400F and bake on a parchment lined baking sheet for 12-15 minutes until heated through.

Nutritional Information

Chicken Nuggets

Before:
Calories - 240
Fat - 13g

After:
Calories - 164
Fat - 2g

Honey Mustard Sauce

Before:
Calories - 120
Fat - 8g

After:
Calories - 58
Fat - 0g

Chicken Nuggets (about 3 nuggets; 124g)

Nutrients per Serving Calories: 164, Total Fat: 2 g, Sat. Fat: 0 g, Carbs: 17 g, Fiber: 1 g, Sugars: 2 g, Protein: 19 g, Sodium: 588 mg, Cholesterol: 33 mg

Honey Mustard Sauce (about 3tbsp)

Nutrients per Serving Calories: 58, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 10 g, Fiber: 0 g, Sugars: 10 g, Protein: 4 g, Sodium: 107 mg, Cholesterol: 0 mg

Nutritional info calculated using www.nutritiondata.com.