Healthified Crispy Baked Chicken Nuggets

92% less fat • 73% less sodium than the original recipe. If fast food or frozen chicken nuggets are your go-to food for busy nights, switch to this feel-good version. They only take 30 minutes total and are amazingly low in fat and calories!

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9 Ratings

5 Stars 56%

4 Stars 44%

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1 Stars

Member Reviews ( 7 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 130
Fat Reduced By 12g
Sodium Reduced By 740mg

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 5 or 6 chicken nuggets

Calories: 160
Calories from Fat: 20),

% Daily Value

Total Fat: 2g; 2%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 65mg; 65%;
Sodium: 140mg; 140%;
Total Carbohydrate: 7g; 7%
(Dietary Fiber 1g 1% Sugars 1g 1% ),
Protein: 28g; 28%

% Daily Value*:

Vitamin A: 10%;
Vitamin C: 6%;
Calcium: 2%;
Iron: 15%;

Exchanges:

1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 30 min
Servings 4

Ingredients

1: cup crushed Wheaties® cereal

1: teaspoon paprika

1/2: teaspoon garlic powder

1/2: teaspoon dried oregano, crushed

1/8: teaspoon cayenne pepper (optional)

1: egg white

1: pound skinless, boneless chicken breasts, cut into 1-inch pieces

Directions

1 Preheat oven to 450°F. In a resealable plastic bag, combine crushed cereal, paprika, garlic powder, oregano, and, if desired, cayenne pepper. In a small bowl, beat egg white with a fork.
2 Dip chicken pieces into egg white, allowing excess to drip off. Add chicken pieces, a few at a time, to cereal mixture in bag; shake to coat well.
3 Place chicken pieces in a single layer in an ungreased shallow baking pan. Bake for 7 to 9 minutes or until chicken is no longer pink (170°F).

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1/2 cup crushed corn flake cereal	1 cup crushed Wheaties® cereal
1 1/2-ounce package ranch salad dressing and seasoning mix	1/2 teaspoon garlic powder
1 egg	1/2 teaspoon dried oregano, crushed
1/4 cup cooking oil for frying	1/8 teaspoon cayenne pepper (optional)
	1 egg white

Nutritional Highlights

Calories		290 (before) 160 (after)
Fat		2 1/2 (before) 0 (after)
Sodium		880 mg (before) 140 mg (after)
Total Fat		14 g (before) 2 g (after)

Reviews

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1 - 3 of 7 Reviews View All

Posted 1/23/2013 10:22:18 PM REPORT ABUSE BossyBettyCrocker said:

Rating:

Great recipe! The only thing is, I ran out of cereal coating for my chicken. I'd suggest doubling the cereal and using heaping teaspoons of spices. Also, my strips took a little longer than 9 minutes. Just keep that in mind when planning. As for flavor, once I dipped them in sauce they were great! Next time I might try cornflakes and go lighter on the oregano, heavier on the garlic and add salt. Definitely worth a try!

Posted 1/23/2012 4:50:23 PM REPORT ABUSE Healthygoer said:

Rating:

This meal is pretty amazing-if you aren't expecting it to taste like chicken nuggets. I was disappointed with the taste as first because it didn't taste like chicken nuggets but then I realize how good it way!! Will definitely Be making this again!

Posted 11/23/2011 1:00:09 PM REPORT ABUSE Lindsey Moss said:

Rating:

My husband and I love this. So quick, so easy, so good! P.S. I have allergic to Wheat/Gluten so I substitute Corn Flakes for Wheaties :)

1 - 3 of 7 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.

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