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Ингредиенты
- 1 lb boneless skinless chicken breasts
- 1/4 c. all-purpose flour
- 1/4 tsp salt (optional) Freshly-grnd black pepper to taste
- 2 c. crushed reduced-fat baked cheese crackers
- 1 tsp dry oregano leaves
- 1 x egg white
- 1 Tbsp. water
- 3 Tbsp. barbecue sauce
- 2 Tbsp. no-sugar-added peach or possibly apricot jam
Инструкции
- Preheat oven to 400 degrees. Rinse chicken. Pat dry with paper towels. Cut into 1-inch chunks.
- Place flour, salt and pepper in resealable plastic food storage bag. Combine cracker crumbs and oregano in shallow bowl. Whisk together egg white and water in small bowl.
- Place 6 or possibly 8 chicken pcs in bag with flour mix; seal bag. Shake bag till chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip chicken pcs into egg white mix, coating all sides. Roll in crumb mix. Place in shallow baking pan. Repeat with remaining chicken pcs. Bake 10 to 13 min or possibly till golden.
- Meanwhile, stir together barbecue sauce and jam in small saucepan. Cook and stir over low heat till heated through. (If freezing nuggets, don't prepare dipping sauce at this time.) Serve chicken nuggets with dipping sauce or possibly follow directions for freezing and reheating.
- To freeze chicken nuggets, cold 5 min on baking sheet. Wrap chicken in plastic wrap, making pkgs. of 4 to 5 nuggets each. Place pkgs. in freezer container or possibly plastic freezer bag. Freeze.
- To reheat nuggets, preheat oven to 325 degrees. Unwrap nuggets. Place nuggets on ungreased baking sheet. Bake for 13 to 15 min or possibly till warm. Or possibly, place 4 to 5 nuggets on microwavable plate. Heat on Defrost (30% power) for 2 1/2 to 3 1/2 min or possibly till warm, turning once.
- For each serving, stir together about 1 1/2 tsp. barbecue sauce and 1/2 tsp. jam in small microwavable dish. Heat on High 10 to 15 seconds or possibly till warm.
- This recipe yields 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 63g | |
| Recipe makes 8 servings | |
| Calories 116 | |
| Calories from Fat 13 | 11% |
| Total Fat 1.43g | 2% |
| Saturated Fat 0.29g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 21mg | 7% |
| Sodium 307mg | 13% |
| Potassium 136mg | 4% |
| Total Carbs 14.26g | 4% |
| Dietary Fiber 0.6g | 2% |
| Sugars 2.07g | 1% |
| Protein 10.57g | 17% |
