• prep: 10 min
  • cook: 0 hr
  • total: 10 min
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  • servings:
  • Summary

    Nuggets are a home run with kids, but admit it, you love them too. These are baked, so you can enjoy them guilt-free. A three-step breading method -- coating chicken pieces in flour, egg, and breadcrumbs -- seals in moisture and gives a crisp crunch without a lot of added fat.

    Ingredients

    • 2 boneless, skinless chicken breasts (about 1 pound total)
    • 1 cup panko (Japanese breadcrumbs)
    • 1/3 cup grated Parmesan
    • Coarse salt
    • 1 tablespoon vegetable oil
    • 1/2 cup all-purpose flour
    • 3 large eggs, lightly beaten
    • Cooking spray
    • Honey Mustard or Spicy Ketchup, for serving (see Cook's Notes below)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 322 % Daily Value *
    • Total Fat: 8 g 13.01%
    • Saturated Fat: 2 g 10.79%
    • Trans Fat: 0 g %
    • Cholesterol: 88 mg 29.49%
    • Sodium: 202 mg 8.43%
    • Calcium: 64 mg 6.43%
    • Potassium: 407 mg 11.64%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 28 g %
    • Dietary Fiber: 1 g 3.68%
    • Sugar: 1 g
    • Protein: 31 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 1.97%
    • Vitamin C 0%
    • Vitamin D 0.63%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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