(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites, and these delicious South Beach Diet Friendly Chicken Nuggets are coated with almond meal for amazing flavor in a chicken nugget that's low-carb and Gluten-free.)
I'm not a mom who's trying to feed kids while sticking to the South Beach Diet, but if I was, I'm guessing I'd be even more excited about this way of making chicken nuggets so they're South Beach Diet friendly. The inspiration for the recipe came from my lovely friend Bonnie who adapted a recipe that used Bisquick into a South Beach approved version using almond meal or almond flour. Bonnie's having great success on South Beach, trying out a new way of cooking and eating that she says she knows she will stick to for the rest of her life, and this chicken recipe is one of her great experiments. (Thanks Bonnie!)
I'm not a mom who's trying to feed kids while sticking to the South Beach Diet, but if I was, I'm guessing I'd be even more excited about this way of making chicken nuggets so they're South Beach Diet friendly. The inspiration for the recipe came from my lovely friend Bonnie who adapted a recipe that used Bisquick into a South Beach approved version using almond meal or almond flour. Bonnie's having great success on South Beach, trying out a new way of cooking and eating that she says she knows she will stick to for the rest of her life, and this chicken recipe is one of her great experiments. (Thanks Bonnie!)
I do think there are lots of other seasonings that might taste good in the coating for these nuggets besides the paprika and poultry seasoning I used in this recipe. If someone comes up with a good variation, we'd love to hear about it in the comments.
I used a pack with just two chicken breasts to test out the recipe, but it can easily be doubled or tripled. Start by cutting each chicken breast into 5 same-size pieces, trimming off any fat or tendons. (I save those scraps you see in the back for makinghomemade chicken stock.)
Then use a meat mallet or something else heavy to pound the thicker pieces of meat so they're all about the same thickness.
Mix together almond meal or flour, paprika, poultry seasoning, salt and pepper, to make a meal to dip the nuggets in. Coat each nugget piece with this mixture, pressing it on so it sticks.
Brush a baking sheet liberally with olive oil and preheat the pan in a 400F/205C oven, then lay the coated nuggets on the baking sheet.
After about 8-10 minutes, turn the nugget pieces so they will brown on the second side.
Cook nuggets about 10-12 minutes more on the second side, until they're lightly browned and cooked through. Serve hot.
South Beach Diet Friendly Chicken Nuggets with Almond Meal
(Makes two servings, but can easily be doubled or tripled, recipe inspired by Bonnie's baked chicken with almond meal.)
Ingredients:
2 boneless, skinless chicken breasts
1-2 T olive oil (enough to generously coat the baking sheet)
1/2 cup almond meal or almond flour
1 tsp. paprika (not smoked or hot)
1/2 tsp. poultry seasoning
salt and fresh ground black pepper to taste
Instructions:
Turn on the oven to 400F/205C. Brush a baking sheet liberally with olive oil and put the pan in the oven to heat as the oven preheats.
Trim all visible fat and tendons from chicken breasts, then cut each breast into 5 nugget pieces (or more if you have a very large breast.) Use a meal mallet or something heavy to pound the thicker nugget pieces so they're all the same thickness.
Combine the almond meal, paprika, poultry seasoning, salt, and pepper in a bowl, mixing together well. Dip each nugget piece into the almond meal mixture, pressing on with your fingers so it coats the chicken. Coat all the nuggets before you remove the baking sheet from the oven.
When all nuggets are coated, lay them on the hot baking sheet and cook 8-10 minutes, or until the side touching the pan is lightly browned. Remove pan from oven, turn nuggets, and bake 10-12 minutes more on the second side, until nuggets are lightly browned and cooked through. (Don't overcook.) Serve hot, with mustard or ranch dipping sauce if desired.
Combine the almond meal, paprika, poultry seasoning, salt, and pepper in a bowl, mixing together well. Dip each nugget piece into the almond meal mixture, pressing on with your fingers so it coats the chicken. Coat all the nuggets before you remove the baking sheet from the oven.
When all nuggets are coated, lay them on the hot baking sheet and cook 8-10 minutes, or until the side touching the pan is lightly browned. Remove pan from oven, turn nuggets, and bake 10-12 minutes more on the second side, until nuggets are lightly browned and cooked through. (Don't overcook.) Serve hot, with mustard or ranch dipping sauce if desired.
South Beach Suggestions:
This recipe would be approved for any phase of the South Beach Diet, but don't have nuts for a snack on the same day you make this if you're doing phase one. Some good low-glycemic side dishes for this would be Stir-Fried Green Beans with Lemon, Parmesan, and Pine Nuts, Spicy Mexican Slaw, or even Val's Kid-Friendly Broiled Zucchini Rounds with Cheese if you're making it for kids.
Nutritional Information?
More Tasty Ideas with Baked Chicken:Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Chicken Stuffed with Green Chiles and Cheese from Kalyn's Kitchen
Baked Chicken Nuggets from Macheesmo
Easy Chicken Cordon Bleu from Kalyn's Kitchen
Baked Chicken Drumsticks with Dijon Mustard and Ancho Chile Pepper Sauce from Cookin' Canuck
Parmesan Chicken from Kalyn's Kitchen
Alex's Favorite Baked Chicken Mediterranean from Gluten-Free Goddess
Easy Recipe for Baked Pesto Chicken from Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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via:http://www.kalynskitchen.com/2010/03/recipe-for-south-beach-diet-friendly.html
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