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Baked Chicken Nuggets with Sweet and Sour Sauce

11/12/2012 by Erin 4 Comments

Homemade healthy chicken nuggets with a tangy sweet and sour sauce

Fried chicken may not be on the menu too often if you like to keep an eye on your calories, but you can get a pretty close substitute with this flavorful baked version.  Served with an easy homemade sweet ‘n sour sauce that’ll knock your socks off, even the pickiest eaters will have trouble resisting.

I made this dish using things that I already had available in my pantry.  I had a need for a can of drained crushed pineapple for another recipe, so I saved the juice and used it in the sauce.  The bread crumbs were created from some leftover croutons from the salads we ate last week.  I was especially pleased with the tangy flavor of the sauce – it definitely kicked things up a notch from dipping the nuggets into ketchup or bottled BBQ sauce.  Nothing wrong with that of course, you can use whatever sauce you’d like!

 

Baked Chicken Nuggets with Sweet and Sour Sauce
Print
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4
Ingredients
  • FOR CHICKEN:
  • 1 pound boneless skinless chicken breast, cut into chunks
  • 1 egg
  • 3 tablespoons skim milk
  • ¾ cup bread crumbs*
  • 2 tablespoons grated parmesan
  • 1 teaspoon thyme
  • Pinch of cayenne
  • Freshly ground black pepper and sea salt to taste
  • Cooking spray
  • FOR SAUCE:
  • 1 cup pineapple juice
  • ⅓ cup water
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon soy sauce
  • ½ cup demerara sugar (regular brown sugar is fine)
  • 3 tablespoons cornstarch
Instructions
  1. FOR CHICKEN:
  2. Preheat oven to 400F. Coat a cookie sheet with cooking spray.
  3. In a bowl, whisk together milk and egg
  4. In another bowl, stir together bread crumbs, parmesan, thyme, cayenne, salt, and pepper
  5. One by one, coat chicken pieces first in the egg mixture, and then in the bread crumb mixture.
  6. Place pieces on cookie sheet and lightly spritz the chicken with cooking spray.
  7. Bake for 15-20 minutes or until crispy and baked through.
  8. FOR SAUCE:
  9. Mix together all ingredients in a sauce pan.
  10. Cook on medium heat, whisking constantly to prevent lumps, until hot and thick
Serving size: 4oz chicken with ¼ of sauce recipe Calories: 250
Notes
There are several ways you can get bread crumbs. 1. Use store bought. 2. Bake leftover sliced bread in the oven until dry, then place in a ziploc bag and crush. 3. Use leftover salad croutons - crush in ziploc bag.
3.1.09

 

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Filed Under: Entrees, Food, Recipes Tagged With: baked chicken nuggets, homemade sweet and sour sauce

About Erin

Erin is a mom of two human babies and two fur-covered babies. She loves comfy pajamas, eats too much peanut butter, and watches excessive amounts of Netflix. Make her day and toss her a like on Facebook or follow her on Instagram.

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Comments

  1. 33Lolita says

    05/18/2017 at 9:59 am

    I must say it was hard to find your site in google. You write interesting articles
    but you should rank your blog higher in search engines.

    If you don’t know how to do it search on youtube: how to rank
    a website Marcel’s way

    Reply
  2. Margot says

    08/27/2014 at 5:46 am

    This look sooooo good! I’m going to try this 😀 

    Reply

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Hi, I'm Erin, and I blog about fun things! I cook food for my family and share the recipes here. We also like to camp, so there will be a fair bit about that around here, too.

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