Created by Kristi Houser, MS, RD, these nuggets are a healthy alternative to fast food for kids 9 months and older. They can also be made with tofu or chunks of firm, white fish. Add a little grated Parmesan cheese to the cereal coating for extra flavor and calcium.
Recipe Ingredient Details:
1 - 1 1/2 pounds boneless, skinless chicken breast
1 cup low-fat or regular sour cream
1/2 cup water
1 cup fortified whole-grain cereal, finely crushed
1/2 cup dry bread crumbs
3/4 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon garlic powder
Preheat oven to 375º. Cut chicken into long tenders or bite-size shapes.
Mix sour cream and water in a bowl. In a separate shallow bowl, combine crushed cereal, bread crumbs, and seasonings.
Dip chicken pieces into sour cream mixture and then into cereal mixture, coating well. Place pieces on baking sheet sprayed with cooking oil. Bake 10–20 minutes, depending on piece sizes, turning once halfway through cooking.
Recipe Additional Notes:
Nutrition Facts Per Serving: Calories: 194 calories, % fat calories: 22, Fat: 5g, Saturated Fat: 2g, Cholesterol: 49mg, Carbohydrate: 17g, Protein: 22g, Fiber: 1g, Sodium: 542mg
Fri, 2012-08-24 20:42