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Gluten-Free BBQ Chicken Nuggets

Contributors: Patricia Thompson, MS, RD and Marlisa Brown, MS, RD, CDE, CDN

Published: October 24, 2018

Gluten-Free BBQ Chicken Nuggets
Rebecca Clyde, MS, RDN, CD

Your kids (and the adults in your household) will love these gluten-free chicken nuggets! 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

Before you begin: Wash your hands.

  1. Heat the oil and butter in a large skillet over medium-high heat.
  2. Mix the flour with the salt and pepper in a shallow dish.
  3. Dredge the chicken in the flour, shaking off the excess, and place each piece in the skillet.
  4. Cook the nuggets for 4 to 5 minutes, until the chicken is cooked through and browned.
  5. 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.
  6. When the chicken is done, dip each piece into the sauce to coat it and place the nuggets on a serving plate.

Nutrition Information

Serving size: 6 to 8 pieces
Serves 4

Calories: 290; Total Fat: 10g; Saturated Fat: 2.9g; Trans Fat: 0.1g: Cholesterol: 75mg; Sodium: 485mg; Total Carbohydrate: 25g; Dietary Fiber: 2g; Sugars: 15g; Protein: 26g; Calcium: 26.4 mg; Iron: 1.6 mg.

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