Chicken and veggie nuggets

3/4 pound boneless, skinless chicken breast, cut into 1-inch square pieces
2 cups vegetables (carrot, broccoli, and zucchini or mushrooms), large pieces
3 3/4 cups corn flakes cereal
1 large egg
3 tablespoons low-fat (1%) milk
1 can (8 ounces) sliced or crushed pineapple, packed in juice
1 tablespoon butter, melted (optional)
1/4 cup barbecue sauce

Heat oven to 400 degrees. In a bowl, mix egg and milk with a fork. If using butter, add melted butter and stir.

Put cereal in a plastic bag. Seal bag and crush cereal with your hands. Coat vegetables with egg mixture, then add into the bag of cereal, reseal and shake. Remove the vegetables and place them on a baking pan. Repeat the same steps with the chicken.

Note: For food safety, coat the vegetables before the chicken.

Bake vegetable and chicken nuggets for 15 minutes. While nuggets are baking, put pineapple and barbecue sauce in blender and blend until smooth. Pour into saucepan, and heat over low heat until hot. Serve vegetable and chicken nuggets with pineapple-barbecue sauce on the side.

Makes 4 servings.


Nutritional values per serving

Calories: 351
Fat: 9 gm
Saturated Fat: 3 gm
Cholesterol: 110 mg
Carbohydrate: 46gm
Fiber: 3 gm
Protein: 24 gm
Sodium: 478 mg


Reprinted with permission from: California Dept of Health Services
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: February 27, 2007