Chicken Nuggets

3 chicken breasts (about 1 lb.), boneless and skinless, cut into cubes

1 cup dry (whole wheat preferred) bread crumbs

¼ cup Parmesan cheese

¼ tsp. black pepper

½ tsp. poultry seasoning

½ tsp. no-salt herbal seasoning such as Mrs. Dash's Tomato Basil Garlic

2 egg whites, lightly whisked with fork or ¼ cup low-fat buttermilk or non-fat yogurt

Non-stick cooking spray

Preheat oven to 450°F. 

Spray cookie sheet with non-stick cooking spray.

Combine breadcrumbs and Parmesan cheese in a plastic bag or bowl.

Combine buttermilk, pepper and seasonings.  Dip chicken in egg white mixture, then toss in breadcrumbs to coat.

Place on cookie sheet and spray top lightly with cooking spray.

Bake for 8 minutes.  Remove from oven and turn over.  Bake 5 minutes longer.

Note:  To reduce sodium to 217mg, use salt-free bread, dried and grated into crumbs, purchase whole-wheat bread crumbs from a natural foods store, or make your own.

Yield: 4 servings

PER SERVING:     
CALORIES: 270     
FAT: 5g            SATURATED FAT: 1.5g
SODIUM: 390mg
CARBOHYDRATE: 20g    
CHOLESTEROL: 74mg   
PROTEIN: 35g
FIBER: 1g

WeightWatchers Points:  6

Diabetic Exchange: 4 meat + 1 carbohydrate

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