Macros for each Chicken Nugget:
34 Cals, 1.5g Carbs, 0.5g Fat, 6g Protein
Ingredients (makes 21 Chicken Nuggets):
16oz Ground Chicken Breast
60g Diced White Onion
2 Cloves Minced Garlic
12g Fresh Minced Parsley
Zest ½ Lemon (You’ll use this in the Tzatziki later)
1 Large Egg
56g Fat Free Feta
1 tsp Dried Oregano
1/2 tsp Ground Coriander
1/2 tsp Cumin
1/4 tsp Sea Salt
1/4 tsp Black Pepper
3 Slices Low Cal Bread (I used Sara Lee 45 Cal Bread)
Ingredients for Low Cal/High Protein Tzatziki:
113g Plain Non Fat Greek Yogurt
1/4th Cucumber Grated (squeeze out with towel excess liquid)
2 Cloves Minced Garlic
Juice from ½ Lemon
1/2 tsp Dried Oregano
1/4 tsp Dried Dill
1/4 tsp Dried Parsley
1/4 tsp Onion Powder
1/4 to Sea Salt
Splash of water to get right consistency for sauce
Directions:
1.) Add your ground chicken and the rest of your ingredients (besides bread) to a bowl and mix till combined.
2.) Then it’s time to form into 21 nuggets. Make sure you THOROUGHLY wet your hands throughout because the mixture is sticky.
3.) Once all nuggets are formed, it’s time make the coating. Add your bread and the same seasonings (in the same amounts listed in the ingredients) as the chicken mixture into a small blender and blend till smooth.
4.) Now carefully coat your chicken nuggets in the bread mixture. I used a bread scraper to help get the nuggets to the bread coating station.
5.) Now add half your batch to your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for 9 minutes.
6.) While those are cooking, make up your low calorie tzatziki by adding all your ingredients into a bowl and mixing till smooth. Super simple. Add a little splash of water to get the right consistency for a dipping sauce.
7.) Then once nuggets are done, it’s time to enjoy!