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.
- 1/2 Cup whole-wheat flour
- 2 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
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.