Chicken Nuggets The Healthy Version
Created by Tisme on April 12, 2015
- Servings: 3
- Prep Time: 15m
- Cook Time: 2 +h
- Recipe #18459
Ingredients
- 200 ml buttermilk
- 1 teaspoon Worcestershire sauce
- 1 teaspoon soy sauce
- 1/4 teaspoon paprika
- 1 garlic clove, sliced
- 2 large (1/2 pound) chicken breasts (cut into strips)
- 40 grams Rice Bubbles (or Rice Krispie's)
- 15 grams parmesan cheese, grated
- Paprika (generous pinch)
- 1 large egg (lightly beaten)
- 30 grams all-purpose flour (plain)
- Sunflower oil, for frying
How to Make
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Step 1: Mix the buttermilk, Worcestershire sauce, soy sauce, paprika and garlic together in a bowl. Add the chicken strips and toss to coat. Cover and marinate for at least 2 hour's or overnight in the fridge.
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Step 2: Put the Rice Krispies into a plastic zip lock bag and crush them with a rolling pin. Pour into a shallow bowl and mix with the parmesan.
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Step 3: Season the flour with a little salt and pepper and spread it onto a plate.
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Step 4: Put the beaten egg into a bowl.
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Step 5: Remove the chicken from the marinade.
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Step 6: Dip the chicken into the seasoned flour, then the beaten egg and finally the Rice Krispie mixture.
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Step 7: Heat a little oil in a frying pan and sauté the chicken for about 2 1/2 minutes on each side until golden and cooked through.
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Step 8: Drain on kitchen paper.
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Step 9: Serve.
Nutritional Facts
- Serving Size: 1 (161.6 g)
- Calories 386.3
- Total Fat - 7.6 g
- Saturated Fat - 3.2 g
- Cholesterol - 159.8 mg
- Sodium - 473.5 mg
- Total Carbohydrate - 36.6 g
- Dietary Fiber - 0.6 g
- Sugars - 16.9 g
- Protein - 40.5 g
- Calcium - 475.9 mg
- Iron - 1.6 mg
- Vitamin C - 2.5 mg
- Thiamin - 0.2 mg