Editor’s note: This post was written by Missy Chase Lapine from The Sneaky Chef and published with permission by Skinny Mom.
There’s something about chicken nuggets that make them one of the most popular kid foods in America! Missy uses it to her sneaky advantage. She substitutes “oven-frying” for deep-frying, and upgrades 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.
HONEY BBQ CHICKEN NUGGETS
- ½ cup whole wheat flour
- 2 large egg whites (about 6 tablespoons liquid egg whites)
- ½ cup Purple or Orange Puree, divided
- ½ cup store-bought BBQ sauce, divided
- 2 tablespoons honey, divided
- ½ cup ground flax or wheat germ
- 1 cup crushed whole grain cereal flakes (from about 2 cups of cereal)
- 1 pound boneless, skinless chicken breasts, cut into small nuggets
- salt and freshly ground pepper, to taste
- Place the flour in a shallow dish or on a plate. In another shallow bowl, beat the egg whites with ¼ cup of the Purple or Orange Puree, ¼ cup of the BBQ 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 the remaining puree, BBQ 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 any excess, then dip in the egg mixture, followed by the cereal mixture. Press the breading evenly onto both sides of the chicken. Put on wax or parchment paper and store in the refrigerator for cooking tomorrow or proceed to cook immediately.
- Preheat the 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 BBQ dipping sauce.
Per Serving: 144g | Yields: 4 servings
Total Fat: 8g
Missy Chase Lapine is best known as the creator of the wildly successful Sneaky Chef series of books, including her first, a New York Times bestseller, The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals. Missy has published 5 follow-up books since that have not only inspired families around the country, but have established a whole new healthy eating and lifestyle brand category. Missy’s next book, Sneaky Blends, due out in September of 2016, is focused on helping moms eat a healthy, nutrient-dense diet. Sneaky Blends is a cookbook offering up 100 delicious puree-based recipes for adults who want to enjoy their meals but drop the pounds.
Missy also has developed The Sneaky Chef Foods brand which is committed to developing products that improve children’s health by helping moms easily feed their kids the fruit and veggies they need in the foods they already love as well as allergy friendly alternatives to peanut butter. The No-Nut Butter is made with roasted golden pea butter!