Chicken Nuggets with Apricot Dipping Sauce
Chicken nuggets are always a treat for the young and the young at heart. Baked nuggets that are coated in a flax crust and dunked in an antioxidant-rich apricot sauce make them a nutritional goody two-shoes rather than a health villain.
3/4 cup (180 mL) dried apricots
1 large free-range egg
2 Tbsp (30 mL) melted unsalted butter
1/2 cup (125 mL) ground golden flaxseed
1/3 cup (80 mL) grated Parmesan cheese
1 tsp (5 mL) lemon zest
1 tsp (5 mL) onion powder
1 tsp (5 mL) garlic powder
1 tsp (5 mL) yellow mustard powder (optional)
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1 lb (450 g) boneless, skinless chicken thighs, cut into 1 in (2.5 cm) cubes
1/3 cup (80 mL) orange juice
1/3 cup (80 mL) light coconut milk
2 tsp (10 mL) sweet chili sauce
1 tsp (5 mL) minced fresh ginger
1/4 tsp (1 mL) cinnamon
Place apricots in heatproof bowl, cover with hot water, and soak for 30 minutes.
Preheat oven to 375 F (190 C).
In medium bowl, lightly beat egg and stir in butter. In separate bowl, combine flaxseed, Parmesan, lemon zest, onion powder, garlic powder, mustard powder (if using), salt, and pepper.
Dip each piece of chicken in egg mixture, letting excess drip off, and then roll in flax mixture until coated. Place chicken about 1 in (2.5 cm) apart on parchment-lined baking sheet and cook for 20 minutes, flipping once halfway, or until cooked through.
Meanwhile, drain apricots and add to blender along with orange juice, coconut milk, chili sauce, ginger, and cinnamon. Blend until smooth. Add a touch more orange juice if needed to help with blending.
Serve chicken nuggets with apricot sauce.
Serves 4.
Each serving contains: 402 calories; 31 g protein; 21 g total fat (8 g sat. fat, 0 g trans fat); 25 g total carbohydrates (17 g sugars, 6 g fibre); 448 mg sodium
source: "Perfect Poultry", alive #372, October 2013
Chicken Nuggets with Apricot Dipping Sauce
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
