The BEST Baked Chicken Nuggets

I’ve noticed the use of starches over glutinous-flours in [all] gluten-free recipes. I’m glad I’m not gluten-intolerant because that would really suck. Starches generally have a high Glycemic Index because their molecules are more open, making them easier to digest. These molecules are called amylopectin. So to farther explain, the Glycemic Index measures the degree to which our body responds to the carbohydrates we intake; specifically, it is a ranking of how our blood’s glucose levels rise when we eat carb-containing foods. On the package of Bob’s Red Mill, the company claims that arrowroot starch is the easiest starch to digest. Gasps. Easy=Fast?! I really don’t want that because I’m all in to the whole, complex, and slow digesting carbohydrates. I’ve been on a search to compare the GI of cornstarch and arrowroot starch, but I came out with nothing. I’m going to assume for now that they are just both high in the GI. Comparing nutrition facts, however, arrowroot starch is a teense lower in calories and lower in simple carbohydrates thus higher in fiber. So maybe I can conclude that arrowroot starch is less bad then corn starch, but of course, I have no explain scientific evidence to back it up. Whichever the case, the other components of this recipe makes it all the better, so whatever, lol.

Junk Food Makeover: Chicken Nuggets via Bon Appetite

  • 1 lb. ground chicken breast
  • 1/4 c. quinoa flakes
  • 1/3 c. golden flaxseed meal
  • 1/3 c. rolled oats, processed to flour
  • 1 T. Mrs. Dash’s Onion & Herb Seasoning
  • kosher salt & black pepper
  • 1/3 c. arrowroot flour
  • 3 egg whites
  • 1 T. grapeseed oil
  1. Preheat oven to 350F. Generously salt and pepper the ground chicken. Using a small scooper, make ~25 half-rounds of chicken onto parchment paper. Chill for 20 minutes.
  2. In a bowl mix quinoa flakes, flaxseed meal, oats, and seasonings. In a second bowl, measure out the arrowroot flour. In a third bowl, whisk egg whites until foamy. Also, begin heating a large skillet on medium heat. Set oil aside in a small bowl along with a brush.
  3. Remove chicken from the the fridge. Lightly coat hands with arrowroot. One-by-one or in small batches: pat down the ball of chicken, cover it with arrowroot starch (tap off excess), drench it in the egg whites, and thoroughly cover it with the oat mixture. Set on parchment paper.
  4. Brush the skillet with oil. In a few batches, lightly brown each side of the chicken for a minute or so. Remove and wipe away any crumbs. Brush the skillet with oil again, and brown the chicken for another minute or so a second time.
  5. Place the browned nuggets onto a baking sheet lined with foil or parchment paper. Bake for 6-8 minutes, flipping once in between. Serve with agave ketchup or kefir ranch, so yummmmmy!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s