South Beach Diet Chicken Nuggets

4 boneless chicken breasts
1 cup non-fat yogurt
1/2 cup whole oatmeal
1/4 cup wheat germ
1/4 cup wheat bran
1/3 cup chopped walnuts
1 tsp. lemon herb spice
1 tsp. poultry seasoning
1/4 tsp. salt (optional)
Non-stick cooking spray (canola or olive oil)

Directions:

Cut each breast crosswise into 4 or 5 equal strips. Smash each piece with the cut side up with your fingers or a meat mallet until 1/2 inch thick. Marinate the chicken all day or overnight in a pyrex container full of yogurt. Stir every so often.

For Topping mixture: Combine the oatmeal, wheat bran, wheat germ and chopped walnuts, lemon herb spice, poultry seasoning and salt and put into a shallow pie dish. Stir to mix.

Preheat oven to 400°F (375°F if convection oven). Spray a large cookie sheet with nonstick cooking spray.

Take the yogurt covered pieces of chicken one at a time and roll in the topping mixture. Place in a single layer on cookie sheet.

Spray the tops of the chicken nuggets with cooking spray. Bake for 25 minutes or until chicken is cooked through. The chicken should be crisp and golden on the outside. Serve immediately. Leftovers can be refrigerated and rewarmed the next day.

Comments from kahartke :

For those on the South Beach diet, this is a healthy, hot appetizer or main dish. Using lots of fiber and omega-3 rich walnuts allows you to reintroduce good carbs on Phase Two of the diet.

User Reviews:

This is a great dish -- fast and easy to prepare and tastes great! Both my kids love them.

submitted by jhartke on December 03, 2005

My 5 year old grandson loves chicken nuggets, but I shudder at the nutritional value. He helped me make these (fun!) and he loved the taste. He thought it was neat that we were rolling them in oatmeal - one of his favorites.

submitted by conhartke on December 02, 2005

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