Anabolic Cooking
Dave Ruel
Has your diet gone from passable to poor to downright plain? Dave Ruel can fix that! He’s seen amateurs and pros go the usual route of steamed chicken, baked potatoes, and broccoli for every meal. So whether your goal is to gain mass, get shredded, burn fat, or tone up in time for competition, Dave can teach you that there is a far tastier and better way.
With Dave’s approach, you’re never dieting. And, as North America’s most trusted fitness cook, Dave is also the author of Anabolic Cooking (available at http://www.anaboliccooking.com).
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Baked Crispy Chicken Nuggets
Baked Crispy Chicken Nuggets
Makes 6 servings
Ingredients
- 3 × 6-oz. boneless, skinless chicken breasts
- ¼ cup oat bran
- ¼ cup wheat germ
- 1 Tbsp ground flaxseed
- ¼ cup ground almonds
- ½ tsp sea salt
- ½ tsp ground pepper
- 1 pinch garlic powder
- ½ cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5" square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per 4-nugget serving)
Calories: 100
Protein: 12 g
Carbohydrates: 7 g
Fat: 3.5 g
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