Description
Ingredients
Chicken:
olive oil cooking spray
1 lb boneless chicken tenders, cut into about 40 bite sized pieces
2 cups of brown rice cereal (can sub GF or whole wheat panko)
¼– 1/2 tsp cayenne (I would start with ¼ tsp and test a small batch before adding more!)
½ tsp paprika
1 tsp garlic powder
½ tsp Salt
1 egg white
2 T hot sauce (I use Franks)
2 tsp olive oil
Dipping Sauce:
¾ cup plain Greek Yogurt (2% for the FIX, fat free for WW)
2 T hot sauce
⅓ cup of blue cheese crumbles
optional – 1 T white wine vinegar and 1 T lemon juice
Instructions
Air Fryer
- Preheat Air fryer to 390.
- Place rice cereal in a bag along with spices. Using a rolling pin (or your hands) crush cereal a bit, leaving some larger pieces intact. Place cereal mixture in a bowl.
- Whisk egg white, hot sauce, and olive oil together in a small bowl.
- One by one, dip the chicken bites into the hot sauce mixture, then into the cereal spice mixture. Shake off excess.
- Place chicken bites in the air fryer in small batches so they can crisp up. Spray with olive oil cooking spray and cook for 4 minutes, then flip. Spray nuggets again and cook for 4 more minutes or until chicken is cooked through.
- Mix Greek yogurt, hot sauce, blue cheese crumbles (and vinegar and lemon juice, if using) together. Taste and add more hot sauce if desired.
- Serve nuggets with blue cheese buffalo sauce and enjoy!
Oven
- Preheat oven to 400.
- Place rice cereal in a bag along with spices. Using a rolling pin (or your hands) crush cereal a bit, leaving some larger pieces in tact. Place cereal mixture in a bowl.
- Whisk egg white, hot sauce, and olive oil together in a small bowl.
- One by one, dip the chicken bites into the hot sauce mixture, then into the cereal spice mixture. Shake off excess.
- Place chicken bites on a baking sheet lined with parchment paper. Spray with olive oil cooking spray and cook for 10 minutes, then flip. Spray nuggets again and cook for 5 more minutes or until chicken is cooked through.
- Mix Greek yogurt, hot sauce, blue cheese crumbles (and vinegar and lemon juice, if using) together. Taste and add more hot sauce if desired.
- Serve nuggets with blue cheese buffalo sauce and enjoy!
Notes
21 Day Fix: 10 nuggets – 1 yellow, 1 red; 1/4 of dipping sauce is 1/4 red, 1/4 blue
WW Freestyle: 10 nuggets – 3 FS points; 1/4 of dipping sauce is 1 FS point
Nutrition
- Serving Size: 10 nuggets
Keywords: healthy air fryer, air fryer chicken, air fryer buffalo nuggets