Directions:
- Preheat oven to 400°F Line a large baking sheet with parchment paper.
- In a bowl, combine flour, onion, garlic, salt, and pepper. Toss chicken with flour mixture.
- Pour milk into a shallow bowl. Dip chicken into milk.
- Pour bread crumbs onto a large bowl. Roll chicken in crumbs.
- Arrange chicken on baking sheet; spritz with cooking spray. Bake 20 minutes or until thoroughly cooked. Serve nuggets with ketchup or a sauce of your choosing.
- NOTE: The recipe calls for breast, but I don't see why you couldn't substitute boneless thighs.
- To make sauces: mix together ingreadients and refrigerate until ready to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 311.82 Kcal (1306 kJ) | ||
| Calories from fat | 79.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.84g | 14% | |
|---|---|---|---|
| Cholesterol | 72.38mg | 24% | |
| Sodium | 1171.32mg | 49% | |
| Potassium | 482.39mg | 10% | |
| Total Carbs | 32.79g | 11% | |
| Sugars | 16.38g | 66% | |
| Dietary Fiber | 2.07g | 8% | |
| Protein | 26.73g | 53% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 1.6mg | 9% | |
| Calcium | 125.8mg | 13% | |
| Amount Per 100 g | |||
| Calories | 126.14 Kcal (528 kJ) | ||
| Calories from fat | 32.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.57g | 14% | |
|---|---|---|---|
| Cholesterol | 29.28mg | 24% | |
| Sodium | 473.82mg | 49% | |
| Potassium | 195.14mg | 10% | |
| Total Carbs | 13.26g | 11% | |
| Sugars | 6.63g | 66% | |
| Dietary Fiber | 0.84g | 8% | |
| Protein | 10.81g | 53% | |
| Vitamin C | 0.9mg | 4% | |
| Iron | 0.7mg | 9% | |
| Calcium | 50.9mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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