Panko Chicken Nuggets

Health score
14%
Panko Chicken Nuggets
20 min.
4
304kcal

Suggestions

Ingredients

  • servings barbecue sauce for dipping, optional
  • 0.3 cup buttermilk 
  • sticks celery optional 
  • large eggs 
  • teaspoon garlic powder 
  • teaspoon penzey's southwest seasoning italian
  • 1.5 cups panko bread crumbs 
  • 0.3 teaspoon paprika 
  • servings salt and pepper 
  • pound chicken breast boneless skinless cut into bite-size pieces
  • 0.5 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • whisk

Directions

  1. Whisk the egg and buttermilk in a medium bowl. Soak chicken pieces in egg mixture while you gather remaining ingredients. Meanwhile, in another shallow bowl combine panko with paprika, garlic powder, Italian seasoning, and salt and pepper, to taste. Set a rack on a cookie sheet lined with paper towels.
  2. Heat oil in a large skillet over medium heat. Lift chicken from buttermilk, letting excess liquid drain back into the bowl, then dip into panko and turn to coat on all sides.
  3. Carefully place chicken in oil and cook until they are golden and crispy and cooked through, about for 5 minutes per side.
  4. Transfer chicken to the rack to cool.
  5. Place in sealed container. Pack in a lunch box with their favorite veggies and ranch, honey mustard or barbecue sauce for dipping.

Nutrition Facts

Calories304kcal
Protein39.76%
Fat34.79%
Carbs25.45%

Properties

Glycemic Index
22
Glycemic Load
0.38
Inflammation Score
-4
Nutrition Score
17.717825951784%

Flavonoids

Apigenin
0.28mg
Luteolin
0.1mg
Kaempferol
0.02mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:303.88kcal
15.19%
Fat:11.5g
17.69%
Saturated Fat:2.53g
15.83%
Carbohydrates:18.92g
6.31%
Net Carbohydrates:17.42g
6.33%
Sugar:2.93g
3.26%
Cholesterol:121.27mg
40.42%
Sodium:547.74mg
23.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.56g
59.12%
Vitamin B3:13.43mg
67.14%
Selenium:46.8µg
66.85%
Vitamin B6:0.93mg
46.67%
Phosphorus:323.85mg
32.38%
Vitamin B1:0.31mg
20.76%
Vitamin B5:2.05mg
20.47%
Vitamin B2:0.31mg
18.06%
Vitamin K:17.99µg
17.13%
Potassium:554.38mg
15.84%
Manganese:0.27mg
13.72%
Magnesium:46.04mg
11.51%
Iron:2.01mg
11.18%
Folate:40.7µg
10.18%
Calcium:90.16mg
9.02%
Zinc:1.28mg
8.52%
Vitamin B12:0.51µg
8.48%
Vitamin E:0.99mg
6.61%
Fiber:1.51g
6.02%
Copper:0.11mg
5.72%
Vitamin A:251.73IU
5.03%
Vitamin D:0.62µg
4.16%
Vitamin C:1.7mg
2.06%