Betty Crocker’s Gluten Free Chicken Nuggets-adapted-lower calories

Betty Crocker has started developing a line of Gluten Free products,  The GF Chocolate chip cookies are one of the best.  but it’s still second best to my Steffie’s Version of  Bob’s Redmill Recipe made with their pancake mix, delicious, closest thing to Entenman’s.

This is a terrific recipe made with Corn Chex.Their recipe says 25 servings , they mean 25 nuggets@ 25 calories each. This is also great for a salad meal topper! This recipe should serve 4 or more. Rule of thumb 3-4 ounces of raw chicken is an adult serving. This recipe omits 300 calories of butter and 120 calories  from 1 cup of Chex® cereal . The addition of the yogurt is under 70 calories, but they are nonfat dairy,  protein loaded calories. Any WeightWatcher would love!

Steffie has adapted to reduce the calories and spice it up!

  • 1 lb boneless skinless chicken thighs, breasts or tenders, cut into 1×1-inch chunks
  • 2 Cups of Rice or Chex Corn Cereal® cereal
  • 1/2 single size container of Chobani Greek nonfat yogurt
  • 1/4 cup grated cheese, optional,
  • 2 tsp of chili, cumin or paprika powders and other savory/spicy herbs of preference divided
  • 1/8 teaspoon garlic powder or onion powder optional
  • pinch of salt and pepper each

In a nonmetallic bowl combine Chobani or other plain yogurt, 1 tablespoon of spice, salt and pepper.  Add cubes of chicken to marinate, coat well. Refrigerate at least one hour. You may marinate up to 24 hours, to enhance flavor and tenderize.  The active ingredients in the yogurt will tenderize the chicken.

Pulse or crush  the Chex® cereal, add grated cheese (optional) and the other teaspoon of spice or herbs. Mix well, store until Chicken has finished marinating.

Preheat oven to 375 degrees. Pre-spray a shallow baking pan or cooking sheet with Nonstick Gluten free spray.

Place Chex® cereal crumb mixture on a plate, Dredge each marinated chunk in mixture, place on cooking tray.

Bake for approx  25 minutes, turn half way thru cooking time. I felt the 400 degree temp  for 17 minutes was a little too high & short in the Betty Crocker Recipe. Chicken should not be pink when cut. Ovens vary in correct readings, I would test at least one for doneness.

If you don’t like yogurt, you can sub two well fork beaten eggs or 1/2 cup egg substitute and go right to the cooking process. Chicken Breasts  halves or thighs can be done the same way for a heartier meal, increase the time to 35 minutes. The herb combinations are endless, add oregano for Italian, mint for Mediterranean, Rosemary for savory……

You can also create a dipping/ranch like sauce from another Chobani, with the same herbs and add dehydrated onion or vegetable flakes combined the day before. Even the  Hungry Girl‘ would approve!

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