The chicken nuggets are delicious and tasty. Appreciated a lot by our kids, we can make them at home by choosing fresh ingredients, without preservatives and artificial flavors. The chicken nuggets or nuggets are easy to implement. An excellent second course of meat, they are ideal for filling a fast food sandwich that children love so much.
It is perfect if you don’t like meat too much, because chicken is “masked” in meatballs, breaded in a tasty batter,
Nutritional properties of light chicken nuggets
- The chicken is a white meat, very thin (only 0.8% fat in 100 g) and low-calorie. It is no coincidence that it is recommended in low-calorie diets where the goal is weight loss.
- It is a source of high biological value proteins, therefore it brings essential amino acids to the body. It has a moderate content of B vitamins, especially vitamin B3, or niacin. This vitamin complex regulates the metabolism of sugars and fats , helps to control cholesterol and promotes good circulation. It also seems to have an important role for the health of the skin, the functioning of the nervous system especially in cases of physical and mental stress and for the secretion of gastric and bile juices.
The chicken breast contains
- mineral salts : iron, sodium, zinc, phosphorus and selenium
- tryptophan , an amino acid that increases the levels of serotonin, the good mood hormone.
But, the nutritional properties of light chicken nuggets don’t end there. To form the meatballs we used soy sauce. A low calorie dressing that completes the nutritional properties of light chicken nuggets. It contains minerals and vitamins and above all fiber. The only precaution when using soy sauce is not to exceed, because it contains a lot of sodium, the enemy of cellulite !
Find out how to prepare chicken nuggets
FOR THE DOUGH OF CHICKEN NUGGETS
CHICKEN BREAST 400 gr • 750 kcal
ONION 30 gr • 21 kcal
1 teaspoon garlic powder
SALT TO taste • 661 kcal
BLACK PEPPER TO taste • 79 kcal
PEANUT OIL 1 lt • 690 kcal
FLOUR TO taste • 79 kcal
EGGS 1 • 380 kcal
BREADCRUMBS TO taste • 21 kcal
GRATED PARMESAN TO taste • 21 kcal
CORN FLAKES 30 gr
To prepare the chicken nuggets you will need chicken breasts: cut them into pieces on a cutting board (1) and put them in the mixer together with the chopped sandwich bread, chopped onion and garlic (2). Salt and pepper and chop everything for a few minutes, until a soft and compact dough is obtained (3).
Wet your hands to prevent the dough from sticking and shape the chicken nuggets (4): give the nuggets a flattened shape by lightly squeezing each croquette. Now proceed with the breading: pass each nugget first in the flour (5) then in the beaten egg with the help of a fork (6).
Sauté the nuggets in the breadcrumbs (7) to which you have previously added the chopped corn flakes and grated Parmesan. Arrange the breaded chicken nuggets on a plate (8) and fry 2-3 at a time in a pan with hot oil (9).
Drain them on paper towels (10), then arrange them on a cutting board with the accompanying sauces (11) and serve your chicken croquettes, or nuggets, still hot (12).
As an alternative to chicken breasts, you can use ground chicken to halve preparation times.
You can add flavors or spices to the dough, such as curry or paprika.
You can make the chicken nuggets spicy by adding the chopped chilli pepper in the breadcrumbs.
The accompanying sauces are usually mayonnaise, ketchup or babrecue sauce, but you can also make a yogurt sauce, using white yogurt to which you can add salt, pepper, lemon.
To obtain a lighter cooking, you can choose a light version: the baked chicken nuggets. Once the breading is done as indicated in the recipe, place them on a baking tray covered with parchment paper and pour a drizzle of oil over them. Bake in a static oven at 200 ° for 20 minutes, until they appear well colored.
Chicken and potato croquettes
This variant is very appetizing and requires the addition of a boiled potato to the dough instead of bread. Make the dough as indicated in the recipe but replace the sandwich with the boiled potato. Mash the potato with a fork and then and add it to the chicken meat, chopped together with the onion and garlic. Then form the croquettes and proceed with the breading with flour, egg and breadcrumbs (to which you can add the grated Parmesan). The chicken and potato croquettes can be both fried and baked and are crispy on the outside but very soft on the inside. A real goodness that brings together young and old.