Ritzy Chicken Nuggets

Health score
20%
Ritzy Chicken Nuggets
765 min.
3
418kcal

Suggestions

Ingredients

  • teaspoons gherkin brine 
  • cup buttermilk 
  • tablespoons capers 
  • 1.8 cups cracker crumbs (recommended: Ritz crackers)
  • 0.5 teaspoon dijon mustard 
  • large pickled cucumbers / gherkins diced
  • 0.5 cup oil (if you are frying the nuggets)
  • tablespoons olive oil 
  • tablespoons parsley leaves chopped
  • head the of 1 cos lettuce 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • kitchen towels
  • rolling pin
  • kitchen scissors

Directions

  1. Cut off the chicken peg bone if there is 1, and put the chicken breasts one at a time into a freezer bag so that it lies flat. Bash with a rolling pin until the chicken is quite thin, and then take it out and slice into about 6 to 8 slices. Repeat with the other chicken breast. This is easiest done with scissors.
  2. Put the slices into a freezer bag with the buttermilk and leave in the refrigerator to marinade for up to 2 days.
  3. When you are ready to cook them, heat the oil in a large frying pan, or preheat the oven to 425 degrees F.
  4. Tip the cracker crumbs into a wide shallow bowl, and then shake off the excess buttermilk from the nuggets and dip them in the crumbs. Coat them well before lying gently in the hot oil, and cooking for about 2 minutes or so a side until they are golden brown.
  5. Transfer to a kitchen towel on a plate to blot the excess oil.
  6. Alternatively, you can lay the crumb-coated chicken nuggets on a lined baking sheet and bake for 15 to 20 minutes. They can also be frozen once marinated and crumbed. If cooking from frozen, add 5 minutes to the oven cooking time.
  7. Slice the lettuce into 1/2-inch slices across and put into a bowl.
  8. Add the diced gherkins and capers.
  9. Combine the dressing ingredients, whisking together, and then pour over the salad tossing it to mix. Arrange on a couple of plates and sprinkle over the parsley.
  10. Serve with the chicken nuggets.

Nutrition Facts

Calories418kcal
Protein7.57%
Fat59.53%
Carbs32.9%

Properties

Glycemic Index
31.67
Glycemic Load
1.24
Inflammation Score
-10
Nutrition Score
25.959565245587%

Flavonoids

Apigenin
5.75mg
Luteolin
0.14mg
Kaempferol
3.58mg
Myricetin
0.4mg
Quercetin
9.2mg

Nutrients percent of daily need

Calories:417.77kcal
20.89%
Fat:28.45g
43.77%
Saturated Fat:5.41g
33.78%
Carbohydrates:35.38g
11.79%
Net Carbohydrates:28.9g
10.51%
Sugar:10.24g
11.37%
Cholesterol:8.8mg
2.93%
Sodium:1678.15mg
72.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.14g
16.28%
Vitamin A:18707.68IU
374.15%
Vitamin K:329.27µg
313.59%
Folate:318.61µg
79.65%
Vitamin E:4.33mg
28.85%
Manganese:0.54mg
26.77%
Fiber:6.48g
25.9%
Phosphorus:241.46mg
24.15%
Iron:4.25mg
23.6%
Vitamin B1:0.35mg
23.13%
Vitamin B2:0.39mg
22.71%
Calcium:220.13mg
22.01%
Potassium:702.94mg
20.08%
Vitamin C:12.91mg
15.65%
Copper:0.25mg
12.73%
Magnesium:50.08mg
12.52%
Vitamin B3:2.49mg
12.45%
Vitamin B6:0.22mg
10.8%
Selenium:5.72µg
8.18%
Vitamin B5:0.78mg
7.78%
Zinc:1.06mg
7.05%
Vitamin D:1.04µg
6.93%
Vitamin B12:0.37µg
6.13%