Whether shaped like nuggets or fingers, deep-frying your chicken does a disservice to one of the most valuable protein sources there is. The sauced chicken pieces you eat out can pack almost a whole day’s worth of calories into a small portion — with more sodium than you’d expect. With these baked chicken bites, you can cut a lot of extra sodium out of your year.
Makes 4 servings
Nutrition (per serving, estimated)
- Energy: 340 kcal
- Protein: 42 g
- Fat: 6 g
- Carbohydrate: 24 g
- Fibre: 2 g
Estimated values.
Ingredients
- 450 g boneless, skinless chicken (wings or breast)
- 3 egg whites (lightly beaten)
- 2 cups breadcrumbs
- 2 tbsp Dijon mustard
- 1 dessertspoon hot pepper paste (or a store-bought hot sauce)
- 1 tbsp honey
- Parchment paper
Method
Preheat the oven to 220°C. Line a large tray with parchment paper. Beat the egg whites a little in a shallow bowl. Put the breadcrumbs on a plate. Season the chicken with salt and pepper, then toss it in the breadcrumbs, dip it in the egg white, and start arranging it on the tray. Bake the chicken for 10–12 minutes, until the outside browns and the chicken firms up. In a wide bowl, mix the mustard, hot sauce, and honey. Distribute the sauce evenly over the chicken pieces and serve. Enjoy!