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Healthy Chicken Nuggets

Christine Pittman
Healthier than other homemade chicken nuggets, these have a chicken and cauliflower filling and a bran flake crumb coating.
Prep Time 35 minutes
Cook Time 30 minutes
Total Time 1 hour 5 minutes
Course Entree & Main Dishes
Servings 6 servings
Calories 255 kcal

Ingredients
  

  • 16 ounces cauliflower florets
  • 3 cups cooked chopped chicken breast
  • 1/2 teaspoon salt
  • 3 large eggs divided
  • 3 tablespoons milk divided
  • 1/2 cup flour
  • 3 1/2 cups bran flakes

Instructions
 

  • Place cauliflower and 2 Tbsp. water in bowl. Cover loosely and microwave HIGH for 2 minutes at a time, for 5-6 minutes or until very tender.
  • Place cauliflower, chicken and salt in food processor and pulse into very small pieces.
  • Whisk 1 egg and 1 Tbsp. milk in small bowl. Add to cauliflower and puree until smooth. Mixture should be slightly damp but able to hold together when pressed. If too dry, add a drizzle of milk and puree
  • Preheat oven to 400. Spray large baking sheet with baking spray.
  • Put flour on plate. In bowl whisk together remaining eggs and milk. In separate bowl, add bran flakes and crumble into small pieces.
  • Scoop 1 Tbsp. of cauliflower mixture and drop gently into flour. Use fingers to roll around to coat, forming into a ball. Remove from flour and place in egg mixture; flip to coat. Remove and place into bran flakes. Roll around to coat. Transfer ball to prepared baking sheet and press down and flatten into a ¾" inch thick oval. Spray nuggets with baking spray.
  • Place in oven and bake 15 minutes, or until nuggets begin to darken underneath. Flip and cook 10 minutes. Serve immediately or allow to cool on pan.

Nutrition

Calories: 255kcalCarbohydrates: 31gProtein: 24gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 131mgSodium: 464mgPotassium: 681mgFiber: 6gSugar: 6gVitamin A: 737IUVitamin C: 37mgCalcium: 54mgIron: 8mg
Keyword cauliflower, chicken, dinner recipes, healthy eating, kid lunch, lunch box, lunch recipes
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