Honey BBQ Chicken Nuggets
by Patricia Thompson, MS RD and Marlisa Brown, MS RD CDE CDN
Servings: 4 (6 to 8 pieces Per Serving)
| Nutrition Facts |
| Serving Size 6 to 8 pieces |
| | | | |
| Amount per serving |
| Calories 287 | |
| % Daily Value* |
| Total Fat 8g | |
| Cholesterol 73.3mg | |
| Sodium 483.5mg | |
| Total Carbohydrate 23.8g | |
| | Dietary Fiber 1.4g | |
| Protein 27.7g | |
| |
| Calcium | 26.4 mg |
| Iron | 1.6 mg |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
Your kids (and the adults in you household) will love these chicken nuggets! Plus they are gluten-free! The recipe can be doubled to serve a crowd.
Ingredients
1 tablespoon vegetable oil
1 tablespoon butter
¼ cup brown rice flour
½ teaspoon salt
¼ teaspoon black pepper
1 pound chicken tenders, cut into 1-inch pieces
1 8-ounce can low-sodium tomato sauce
1 tablespoon white distilled vinegar
1 tablespoon dark brown sugar
1 tablespoon gluten-free Dijon mustard
2 tablespoons honey
Directions
- Heat the oil and butter in a large skillet over medium-high heat.
- Mix the flour with the salt and pepper in a shallow dish.
- Dredge the chicken in the flour, shaking off the excess, and place each piece in the skillet.
- Cook the nuggets for 4 to 5 minutes, until the chicken is cooked through and browned.
- Mix the tomato sauce, vinegar, sugar, mustard and honey in a small saucepan with a wire whisk until well combined. Heat over low heat until the sauce just reaches a simmer.
- When the chicken is done, dip each piece into the sauce to coat it and place the nuggets on a serving plate.