Chicken Nuggets with Mustard Dipping Sauce

Most children adore chicken nuggets. This healthful version begins with a soak in buttermilk to tenderize the lean meat and make it juicy.

Yield: 8 servings (serving size: 5 nuggets and 1 1/2 tablespoons sauce)

Ingredients

• Chicken:
• 1/2  cup  low-fat buttermilk
• 1 1/2  pounds  skinless, boneless chicken breast, cut into 40 pieces
• 3 3/4  cups  cornflakes
• 1  teaspoon  paprika
• 1/2  teaspoon  sugar
• 1/4  teaspoon  salt
• Cooking spray
• 
  Sauce:
• 1/2  cup  prepared mustard
• 1/4  cup  honey
• 1/2  teaspoon  grated peeled fresh ginger

Preparation

To prepare chicken, combine buttermilk and chicken. Marinate in refrigerator 30 minutes; drain.

Preheat oven to 375°.

Place cornflakes, paprika, sugar, and salt in a food processor; process until cornflakes are finely chopped. Combine chicken and cornflake mixture, tossing well to coat. Place the chicken on a baking sheet coated with cooking spray. Bake at 375° for 15 minutes or until done.

To prepare sauce, combine mustard, honey, and ginger. Serve with chicken.

Nutritional Information

Calories:

190 (9% from fat)

Fat:

1.8g (sat 0.4g,mono 0.6g,poly 0.4g)

Protein:

21.8g

Carbohydrate:

21.3g

Fiber:

0.8g

Cholesterol:

50mg

Iron:

1.3mg

Sodium:

425mg

Calcium:

40mg