These “fried” hen bites provide one of the best of each worlds. They’re truly baked within the oven, however crushed cornflakes give them that satisfying crunch of fried hen — all whereas boasting a fraction of the energy, fats and artery-clogging saturated fats of conventional hen nuggets.
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As an alternative, they supply extra muscle-building protein. They’re the right crowd-pleasing appetizer on sport days, they usually’ll absolutely fulfill hungry children on a busy weeknight.
A standard 6-piece hen nugget meal with ranch dip incorporates 450 energy with 36 grams of fats, 6 grams of saturated fats and 13 grams of protein. Our recipe, nonetheless, gives solely 258 energy, 5 grams of fats, 1.5 grams of saturated fats and 33 grams of protein.
The dip is easy to make and our taste-testers discovered its refined tang irresistible. It’s the creamy complement to the crispy hen — with dill including freshness and lemon brightening up the flavour. (You may even make the dip with out hen—it’s scrumptious paired with freshly lower veggies, too!)
This recipe is a enjoyable one for youths to assist with. In any case, what youngster may resist smashing the cornflakes? You too can have them assist with duties like measuring, mixing and stirring substances. Simply ensure that to take precautions with the uncooked hen to keep away from cross-contamination — and have everybody wash their fingers earlier than cooking. These classes in meals security are at all times useful, too.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being System. For extra recipes and well being data, go to henryford.com/weblog and for questions on right now’s recipe electronic mail HenryFordLiveWell@hfhs.org.
Oven-Fried Rooster Bites with Tangy Dill Dip
Makes: 8 servings / Prep time: 20 minutes / Complete time: 1 minutes
Non-stick cooking spray
2 kilos boneless, skinless hen breast
⅓ cup complete wheat flour
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon paprika
½ teaspoon onion powder
½ teaspoon garlic powder
3 cups cornflakes cereal
2 eggs
¼ cup nonfat milk
DIP
½ cup fat-free mayonnaise
1 cup plain, fat-free Greek yogurt
¾ cup fat-free buttermilk
1 clove minced garlic
Juice of ½ lemon
½ teaspoon dried dill
Preheat oven to 375 levels.
Spray baking sheet with vegetable oil cooking spray and put aside.
Minimize hen into bite-size items which are all about the identical measurement and place in a big, zip-top bag. Add flour, salt, black pepper, paprika, garlic and onion powder to the bag and toss to coat the hen. Place cornflakes in a separate giant, zip-top bag and crush with fingers or rolling pin. Pour onto giant plate.
In a big bowl, combine eggs with milk. Dip every flour-coated hen piece into the egg-milk combination after which roll within the cornflakes to coat the hen. Place every bit on a ready baking sheet.
Bake for about 20 minutes till cooked by way of (when the interior temperature reaches 165 levels utilizing an instant-read thermometer).
Whereas hen is baking combine collectively mayonnaise, yogurt, buttermilk, garlic, lemon and dill in a medium-sized bowl. Use combination for dipping hen tenders. Every serving is roughly ¼ cup.
From Henry Ford LiveWell.
Dietary data per serving.
258 energy (18% from fats), 5 grams fats (1.5 grams sat. fats, 0 grams trans fats), 19 grams carbohydrates, 33 grams protein, 460 mg sodium, 131 mg ldl cholesterol, 57 mg calcium, 1.5 grams fiber. Meals exchanges: 1 starch, 4 protein.
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