Honey BBQ Chicken Nuggets

Honey BBQ Chicken Nuggets
Staff Writer
The Sneaky Chef

There's something about chicken nuggets that make them one of the most popular kid foods in America. You can "oven-fry" instead of deep-frying, and upgrade the breading so it becomes a nutritious food instead of just a layer of simple carbs to hold the frying fat. The dipping sauce can also add delicious covert nutrition — especially when you add spinach and blueberries to it. 

Click here to see 10 Back-to-School Recipes to Make Your Kids Happy

4
Servings
484
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/2  Cup  whole-wheat flour
  • large egg whites
  • 1/2  Cup  Sneaky Chef Purple Purée 
  • 1/2  Cup  store-bought barbecue sauce, divided
  • 2  Tablespoons  honey, divided
  • 1/2  Cup  ground flax or wheat germ
  • 1  Cup  whole-grain cereal flakes
  • 1  Pound  boneless, skinless chicken breasts, cut into small nuggets
  • Salt and freshly ground black pepper, to taste

Directions

Place flour in a shallow dish or on a plate. In another shallow bowl, beat egg whites with ¼ cup of the Purple Purée, ¼ cup of the barbecue sauce, and 1 tablespoon of the honey and place next to the flour. In a third shallow dish or on a paper plate, combine the ground flax and crushed cereal. Place remaining puree, barbecue sauce, and honey in a clean bowl and set aside to use as dipping sauce.

Dredge each piece of chicken in the flour, shaking off excess, then dip in the egg mixture, followed by the cereal mixture. Press the breading evenly onto both sides of the chicken. Put on waxed or parchment paper and store in the refrigerator for cooking tomorrow or proceed to cook immediately.

Preheat oven to 400 degrees.

Place breaded nuggets on a lightly sprayed cookie sheet and bake for 10 to 12 minutes. Turn chicken nuggets over once with tongs, then return to oven for another 10 to 12 minutes until cooked through.

Season with salt and freshly ground pepper, to taste. Serve with honey barbecue dipping sauce.

Nutritional Facts

Total Fat
9g
13%
Sugar
33g
37%
Saturated Fat
3g
13%
Cholesterol
73mg
24%
Carbohydrate, by difference
70g
54%
Protein
34g
74%
Vitamin A, RAE
31µg
4%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
9mg
12%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
129mg
13%
Choline, total
92mg
22%
Fiber, total dietary
6g
24%
Folate, total
48µg
12%
Iron, Fe
3mg
17%
Magnesium, Mg
65mg
20%
Manganese, Mn
1mg
56%
Niacin
11mg
79%
Pantothenic acid
2mg
40%
Phosphorus, P
320mg
46%
Riboflavin
1mg
91%
Selenium, Se
38µg
69%
Sodium, Na
765mg
51%
Thiamin
1mg
91%
Water
145g
5%
Zinc, Zn
2mg
25%

Honey Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Honey Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.