Skinny Chicken Nuggets
Crispy, lower-fat chicken nuggets baked with egg white and whole-wheat panko for a lighter version of a classic snack.
Equipment
- Large Mixing Bowl
- baking sheet (nonstick) or lined with parchment
- Measuring cups and spoons
- Knife and cutting board
- Spatula or tongs
- optional: oil sprayer
Ingredients
- 3 boneless skinless chicken breasts cut into 1-inch cubes
- 2 cups panko bread crumbs (whole wheat) use whole-wheat panko if available
- 1 egg white large, lightly whipped
- 1 tablespoon extra virgin olive oil or canola oil; for drizzling
- 1 teaspoon black pepper
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon onion powder
- salt to taste
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment or use a nonstick sheet.
- Trim and cut the chicken breasts into 1-inch cubes and place them in a large mixing bowl.
- Lightly whip the egg white, pour it over the chicken cubes, and toss until each piece is coated.
- Add the black pepper, cayenne, onion powder, and salt to the chicken, then add the whole-wheat panko and toss to coat evenly, pressing crumbs onto pieces as needed.
- Arrange the coated chicken pieces in a single layer on the prepared baking sheet, spacing them slightly apart. Drizzle with the tablespoon of oil or spray lightly with an oil sprayer.
- Bake for about 30 minutes, turning once if desired, until the nuggets are golden and the chicken is cooked through (no pink inside and juices run clear).
Notes
- Use whole-wheat panko for extra fiber.
- Press crumbs onto the chicken so they adhere well.
- Oil sprayer gives a more even coating than drizzling.
- Cook until internal temperature reaches 165°F (74°C).