Cooking

Honey Mustard Pretzel-Coated Chicken

It has been difficult for us to find a chicken nugget recipes our little one likes, until I watched an episode of Hungry Girl! These were sweet, tangy, and even my other daughter – who doesn’t like mustard – LOVED them!!!

This recipe originally two people, we doubled* it to serve our family of four. For the nutritional information per serving, please see Lisa’s Honey Mustard Pretzel-Coated Chicken Fingers recipe.

Here is the recipe, my changes are noted in italics:

Honey Mustard Pretzel-Coated Chicken Fingers
By Lisa, Hungry Girl

Ingredients:
10oz – approx 2 chicken breasts – raw boneless skinless chicken breasts, cut into 8 strips
1/4 tsp salt
1/4 tsp black pepper
1/4 c plus 1 Tbsp Honey Mustard – French’s Honey Mustard and Kroger’s Honey Mustard are gluten-free
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original) – or 1 egg white
20 standard-sized (not mini) hard salting thin pretzel twists –  we used Glutino Gluten-Free Pretzel Twists
1 Tbsp plus 1 tsp granulated sugar

Directions:
Preheat over to 375*. Line with aluminum foil. Spray a baking sheet with nonstick spray and set aside.

Season chicken strips with salt and pepper. Set aside.

In a large bowl, combine honey mustard with egg substitute, or egg whites, and whisk well. We found beating the eggs first, before adding the honey mustard, made a more cohesive blend. Submerge chicken in mustard-egg mixture, and set aside to marinate for a least 5 minutes. For a stronger mustard flavor, let the chicken marinate longer.

Meanwhile, place the pretzels in a seal-able plastic bag, seal, and finely crust through the bag with a meat mallet or other heavy utensil. Our daughters loved this step. We placed the pretzels in a ziplock bag and rolled them with rolling pins on the counter. Add sugar, reseal, and shake to mix. Spread the mixture out onto a large plate or in a large dish. We have found pie plates to be perfect for this. Set aside.

Using tongs, transfer chicken strips to the pretzel-sugar mixture and thoroughly coat. Then transfer them to the baking sheet. We have found the one-wet-hand-one-dry-hand technique works best. Using one hand, place the coated chicken into the pretzel mixture. With the other hand, cover the strips with pretzels and place them on the sheet. (Discard excess mustard-egg mixture).

Mist the tops of the strips with nonstick spray. Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until the chicken is cooked through. If you used aluminum foil with nonstick spray, like we did, we suggest not flipping the chicken strips as this will result in half the coating falling off. We found this out the hard way (see above image).

If you find this recipe too sweet, try replacing the Honey Mustard with Dijion or Deli Mustard .

Check out Lisa’s blog where she answers some of her viewers questions on GF food and posts some recipe ideas.

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*Recipe doubled: makes enough for 2 adults and 2 children.

Ingredients:
20oz – approx 5 chicken breast – cut into 8 strips, still raw and boneless skinless
1/2tsp salt
1/2 tsp black ground pepper
1/2c plus 4 Tbsp Honey Mustard – French’s or Krogers
1/2c liquid egg substitute – or 2 egg whites
40 standard-sized hard salted thin pretzel twists
2Tbsp plus 2tsp granulated sugar

Follow the directions above.

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