Crunchy chicken nuggets: Homemade and healthier

      This dish, straight from the pages of my last book, So What Can I Eat?! (Wiley, 2006), is one of my family's favorites. Over the years I have played with the ingredients and the following combination of ingredients is always a winner in my home.

      Total preparation and cooking time: 30 minutes. Makes 4 servings.

      1 pound chicken breast, skinless and boneless
      2 cups corn flakes cereal
      1/2 cup breadcrumbs
      1/4 cup parmesan cheese
      1/2 teaspoon garlic powder
      1/2 teaspoon onion powder
      4 egg whites
      1 tablespoon olive oil
      non-stick cooking spray

      Preheat oven to 350 degrees F. Use non-stick cooking spray to coat a non-stick baking sheet and set aside. Divide chicken breast into eight even pieces. Pour corn flakes, breadcrumbs, parmesan cheese, garlic powder and onion powder into a large plastic bag. Seal the bag, removing most of the air, and mash until fine. Pour the mixture onto a large plate. Beat egg whites and olive oil in a medium bowl. Dip chicken into the egg and olive oil mixture and then into the cornflake mixture, coating the entire piece. Place coated chicken onto baking sheet. Bake for 8 to 10 minutes. Serve.
      Cook's tip: This chicken goes well with roasted red potatoes and a green vegetable. It can also be served cold and sliced to top salad greens. To make this into a flavorful appetizer, you can cut the chicken into bite-size pieces, and add 1/2 cup finely chopped raw cashews to the corn flake and breadcrumb mixture.

      Nutrition information per serving:
      Calories 310
      Fat 9 g
      Saturated fat 2 g
      Cholesterol 70 mg
      Sodium 410 mg
      Carbohydrate 23 g
      Fiber 1 g
      Protein 35 g


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