Crispy Chickenless Nuggets

Popular
Health score
20%
Crispy Chickenless Nuggets
45 min.
12
122kcal

Suggestions

Ingredients

  • 1.5 tbsp agave nectar 
  • 15 ounces chickpeas drained and rinsed
  • cups corn flakes unsweetened
  • 1.5 tbsp dijon mustard 
  •  a dash of garlic powder 
  • 0.5 tsp juice of lemon 
  • tsp soya sauce low sodium
  • 0.5 cup plant-based milk 
  • 0.5 tsp poultry seasoning (not powdered)
  • 0.5 cup textured vegetable protein (TVP)
  •  a dash of thyme 
  • 0.5 cup vital wheat gluten 

Equipment

  • food processor
  • bowl
  • baking sheet
  • baking paper
  • oven
  • whisk
  • potato masher

Directions

  1. Preheat oven to 350 F. Lightly grease or line a cookie sheet with parchment paper and set aside.
  2. Whisk non-dairy milk and lemon juice together until foamy with bubbles. In a medium bowl, mash chickpeas with a fork or potato masher until coarse. You don't want any whole beans left, but don't overly mash them so that they are pureed and resembling refried beans. Alternatively, you can pulse the beans in a food processor 10-15 times and transfer processed chickpeas to the bowl.
  3. Add in TVP, crumbs if using, vital wheat gluten, mustard, spices and agave.
  4. Add in 1/4 cup water and mix with a spoon. Gluten should form almost instantly. Turn out onto a clean surface and knead for about a minute, getting out any excess bubbles and making sure the gluten strands form. Mold the mixture into ball and set aside.
  5. Pour cornflakes into a separate bowl and mash until very crumbly, like thick and slightly bigger bread crumbs and set aside. Re-whisk non-dairy milk and then pour mixture into a shallow bowl. Break off bouncy ball-sized portions of the gluten and flatten in the palm of your hand to it resembles a nugget shape. Dip into the non-dairy milk mixture so that it's coated on both side then press into flakes on each side, making sure it's completely coated.
  6. Place nugget on a cookie sheet and repeat with all nuggets.
  7. Bake nuggets for 10 minutes, flip and bake another 10-15 minutes, until nuggets are firm and crispy.Nutritional Information
  8. Amount Per Serving
  9. Calories
  10. Fat
  11. Carbohydrate
  12. gDietary Fiber6gSugars4gProtein7g

Nutrition Facts

Calories122kcal
Protein30.96%
Fat10.44%
Carbs58.6%

Properties

Glycemic Index
13.4
Glycemic Load
2.3
Inflammation Score
-4
Nutrition Score
6.853043405906%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.03mg
Luteolin
0.04mg

Nutrients percent of daily need

Calories:121.95kcal
6.1%
Fat:1.44g
2.21%
Saturated Fat:0.31g
1.94%
Carbohydrates:18.16g
6.05%
Net Carbohydrates:14.55g
5.29%
Sugar:4.92g
5.47%
Cholesterol:1.22mg
0.41%
Sodium:78.84mg
3.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.6g
19.19%
Folate:78.93µg
19.73%
Manganese:0.39mg
19.48%
Iron:3.13mg
17.39%
Fiber:3.62g
14.46%
Phosphorus:90.9mg
9.09%
Vitamin B1:0.12mg
7.79%
Vitamin B6:0.15mg
7.49%
Copper:0.15mg
7.32%
Vitamin B2:0.11mg
6.74%
Selenium:4.59µg
6.55%
Magnesium:22.88mg
5.72%
Vitamin B3:1.07mg
5.35%
Calcium:51.98mg
5.2%
Vitamin B12:0.29µg
4.8%
Zinc:0.69mg
4.63%
Potassium:137.83mg
3.94%
Vitamin C:2.12mg
2.57%
Vitamin K:2.57µg
2.45%
Vitamin A:116.33IU
2.33%
Vitamin D:0.28µg
1.87%
Vitamin B5:0.16mg
1.58%
Vitamin E:0.17mg
1.14%