Ingredients
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Nonstick cooking spray
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1 ¼ pound skinless, boneless chicken thighs or breast halves
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½ cup all-purpose flour
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½ teaspoon chili powder
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¼ teaspoon salt
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2 eggs, lightly beaten
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2 tablespoon low-fat milk
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1 ½ cup whole wheat panko bread crumbs
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1 recipe Cilantro Ranch Dressing
Cilantro Ranch Dressing
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⅓ cup light sour cream
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¼ cup buttermilk
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2 tablespoon snipped fresh cilantro (optional)
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1 tablespoon lime juice
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1 teaspoon chili powder
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⅛ teaspoon salt
Directions
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Preheat oven to 425°F. Coat a large baking sheet with cooking spray; set aside. Cut chicken into 1 1/2-inch pieces. In a plastic bag combine flour, chili powder, and salt. Add chicken pieces, a few at a time, shaking to coat.
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In a shallow dish combine eggs and milk. Place panko in another shallow dish. Dip chicken pieces into egg mixture, then into panko, turning to coat and pressing crumbs to adhere. Place in a single layer on the prepared baking sheet.
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Bake about 12 minutes or until chicken is no longer pink (180°F for thigh meat, 170°F for breast meat). Serve chicken nuggets with Cilantro Ranch Dressing.
Cilantro Ranch Dressing
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In a small bowl combine sour cream, buttermilk, cilantro (if desired), lime juice, chili powder, and salt.
To Make Ahead:
Cut up chicken and prepare the egg mixture and dressing; cover and chill separately for up to 12 hours. Prepare the flour mixture and measure the panko; cover and set aside. Assemble and bake before serving.
Nutrition Facts (per serving)
| 401 | Calories |
| 11g | Fat |
| 36g | Carbs |
| 38g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 401 | |
| % Daily Value * | |
| Total Fat 11g | 14% |
| Saturated Fat 3g | 15% |
| Cholesterol 234mg | 78% |
| Sodium 437mg | 19% |
| Total Carbohydrate 36g | 13% |
| Total Sugars 2g | |
| Protein 38g | 76% |
| Vitamin C 1.8mg | 2% |
| Calcium 85mg | 7% |
| Iron 2.4mg | 14% |
| Potassium 428mg | 9% |
| Folate, total 47.8mcg | |
| Vitamin B-12 0.9mcg | |
| Vitamin B-6 0.6mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.