Chicken Nuggets
Moderate nutritional value
Bite-size pieces of chicken breast, breaded and deep-fried.
Chicken nuggets are bite-size pieces of chicken breast coated in seasoned flour, egg and breadcrumbs and deep-fried until golden, a staple of American family meals and fast-food menus. A 150 g portion of these homemade nuggets has about 400 kcal, 33 g of protein, 20 g of fat and 20 g of carbohydrate, with about 680 mg of sodium. Baking them on a rack at 220C with a light spray of oil cuts the fat by more than half.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 22g | 39.3% |
| Fat | 14g | 20.0% |
| Carbs | 13g | 4.3% |
| Simple Sugars | 4.55g | Estimate |
| Complex Carbs | 7.65g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 49g | 2.0% |
| Calories | 267 | 11.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.63 | g | 8.1% |
| Monounsaturated | 7.3 | g | 29.2% |
| Polyunsaturated | 3.58 | g | 27.5% |
| Omega-3 | 1.074 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 7 | mg | 0.8% |
| Omega-6 | 2.506 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.01 | mg |
| Vitamin E | 2.16 | mg |
| Selenium | 26.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 23.8 | mcg | 2.6% |
| vitamin B1 | 0.098 | mg | 8.2% |
| vitamin B2 | 0.174 | mg | 13.4% |
| vitamin B3 | 7.16 | mg | 44.8% |
| vitamin B6 | 0.54 | mg | 31.8% |
| vitamin B9 | 11.3 | mcg | 2.8% |
| vitamin B12 | 0.244 | mcg | 10.2% |
| vitamin C | 0.005 | mg | 0.0% |
| vitamin D | 0.123 (5 IU) | mcg | 0.8% |
| vitamin E | 2.16 | mg | 14.4% |
| vitamin K | 7.6 | mcg | 6.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 34.5 | mg | 3.5% |
| iron | 0.809 | mg | 4.5% |
| magnesium | 31.7 | mg | 7.9% |
| phosphorus | 221 | mg | 31.6% |
| potassium | 336 | mg | 12.9% |
| sodium | 452 | mg | 19.7% |
| zinc | 0.896 | mg | 8.1% |
| copper | 0.08 | mg | 8.9% |
| manganese | 0.183 | mg | 8.0% |
| selenium | 26.1 | mcg | 47.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 772 | mg | 110.3% | 195% |
| Isoleucine | 1056 | mg | 75.4% | 142% |
| Leucine | 1789 | mg | 65.5% | 119% |
| Lysine | 1940 | mg | 92.4% | 164% |
| Methionine | 814 | mg | 77.5% | 143% |
| Phenylalanine | 1695 | mg | 96.9% | 167% |
| Threonine | 950 | mg | 90.5% | 154% |
| Tryptophan | 274 | mg | 97.9% | 168% |
| Valine | 1132 | mg | 62.2% | 114% |
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Recipe
See full recipeIngredients
- Chicken breasts, boneless, skinless 500 g
- Egg 1 large (50 g)
- Milk 2 tbsp (30 ml)
- All-purpose flour 50 g
- Dry breadcrumbs, plain 100 g
- Salt 1 tsp (6 g)
- Garlic powder 1 tsp
- Paprika 1 tsp
- Black pepper, ground 0.5 tsp
- Vegetable oil, for frying about 1 l
Instructions
- 1
Cut the chicken into pieces about 4 cm across and 1.5 cm thick (about 24 pieces) and sprinkle them with half of the salt.
- 2
Set up three shallow bowls: the flour mixed with the garlic powder, paprika, pepper and remaining salt; the egg beaten with the milk; and the breadcrumbs.
- 3
Coat each piece in the seasoned flour, dip it in the egg, let the excess drip off and press it into the breadcrumbs on all sides; lay the pieces on a tray.
- 4
Heat the oil, about 3 cm deep, in a heavy pot to 175C.
- 5
Fry the nuggets in batches of 8-10 for 4-5 minutes, turning once, until golden brown and 74C in the center.
- 6
Drain on a rack or paper towels and keep warm in a 90C oven while you fry the rest.
- 7
Serve hot with ketchup, honey mustard or barbecue sauce for dipping.