Healthy Recipe: Buffalo Chicken Nuggets

Buffalo Chicken Nuggets — makes 10 servings

Ingredients:
• ¼ cup of white flour
• ½ teaspoon of cayenne pepper
• 1.5 lbs. (24 oz.) of chicken breasts, boneless, skinless, trimmed
• ¼ cup of panko (Japanese breadcrumbs)
• ¼ cup plus 1 tablespoon of unsalted butter
• 2 garlic cloves, minced
• 2 tablespoons of hot sauce
• Pinch of salt and freshly ground better

Directions:

1. Combine the flour and cayenne pepper. Preheat oven to 350°F. Cut the chicken
   breast into 1” by 2” nuggets. Toss the nuggets in the flour and then one at
   a time dip into the buttermilk. Coat each nugget lightly with the
   breadcrumbs in a separate bowl and then add to a 9” by 13” baking pan. Add 1
   tablespoon of butter to the pan and then bake the nuggets, flipping halfway
   through, for about 25 minutes or until golden brown. Remove from the oven
   and let cool slightly.
2. While the chicken nuggets are baking, melt the remaining ¼ cup butter in a
   small saucepan over medium-high heat. Once melted, add the garlic and sauté
   for about 1 minute. Add the hot sauce and remove from heat. Season to taste
   with salt and freshly ground pepper. Toss the baked nuggets with sauce and
   serve immediately with a dipping sauce of your choice.
3. For an even greater crunch on the chicken nuggets, add the tablespoon of
   butter to the pan and let melt in the oven for one minute before adding the
   nuggets and baking. The heated pan will put a terrific sear on the nuggets.
4. Handy Hint: For even crunchier chicken nuggets, add the tablespoon of butter
   to the pan before you add the chicken nuggets. Let it melt in the oven for 1
   minute, then put the nuggets in and bake. The heated pan will put a terrific
   sear on the nuggets.

Nutritional Information (per serving: 4 nuggets)
Calories: 160.2
Fat: 8.3
Saturated fat: 4.5
Polyunsaturated fat: 0.5
Monounsaturated fat: 2.9
Cholesterol: 54.8
Sodium: 113.5
Carbs: 5.1
Fiber: 0.2
Protein: 16

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