These “fried” chicken bites are baked in the oven, and are perfect as an appetizer for a crowd on a big game-day or to satisfy hungry kids or teens on a busy weeknight. The crushed cornflakes provide that satisfying crunch of fried chicken, but these boast a fraction of the saturated fat.
The dip is so simple to make and our taste-testers found its subtle tang irresistible. It’s the creamy compliment to the crispy chicken — with the dill adding freshness and the lemon brightening up the flavor. It’s perfect with these chicken nuggets but also is great with cut fresh veggies.
If you are looking for ways to get your kids to help in the kitchen, this is a great recipe to have them help with. Smashing the cornflakes is always a fun activity, and they can also help with tasks like measuring ingredients and adding them to the bowl or ziploc bag, shaking the bag, and stirring the dip. Just make sure to take precautions with the raw chicken to avoid cross-contamination and have everyone wash their hands before starting to cook. These lessons in food safety are valuable too.
Oven-Fried Chicken Bites with Tangy Dill Dip
Yield: 8 servings
For the chicken bites:
2 pounds boneless skinless chicken pieces
1/3 cup whole-wheat flour
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon paprika
½ teaspoon onion powder
½ teaspoon garlic powder
3 cups cornflakes cereal
¼ cup nonfat milk
Non-stick cooking spray
For the dip:
½ cup fat-free mayonnaise
1 cup plain, fat-free Greek yogurt
¾ cup fat-free buttermilk
1 clove minced garlic
Juice of ½ lemon
½ teaspoon dried dill
Preheat oven to 375°. Cut chicken into bite-size pieces that are all about the same size and place in a large zip-top bag. Add flour, salt, black pepper, paprika, garlic and onion powder to bag and toss to coat the chicken. Place cornflakes in a separate large zip-top bag and crush with hands or rolling pin. Pour onto large plate. In a large bowl, mix eggs with milk. Spray a large baking sheet with lightly with cooking spray. Dip each flour-coated chicken piece into the egg-milk mixture and then roll in the cornflakes to coat the chicken piece. Place each piece on the baking sheet. Bake for about 20 minutes until cooked through (when the internal temperature reaches 165° using an instant read thermometer).
While chicken is baking, mix together mayonnaise, yogurt, buttermilk garlic lemon and dill in a medium-sized bowl. Use mixture for dipping chicken tenders. Each serving is approximately ¼ cup.
NUTRITIONAL INFORMATION PER SERVING: 440 Calories; 3 grams Fat; 1 gram Saturated fat; 123 mg Cholesterol; 465 mg Sodium; 19 grams Carbohydrate; 4.5 gm Sugar; 1.5 gram Fiber; 34 grams Protein
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery store tour hosted by a Henry Ford registered dietitian nutritionist at Kroger stores across southeast Michigan.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email [email protected].