Story by: Norton Children's on January 16, 2020
Chicken nuggets are an incredibly popular ‑ and versatile — food. They can act as an appetizer, a salad topping or an entree. Kids and adults enjoy them, so they’re sure to be a crowd pleaser.
Traditional chicken nuggets are generally deep-fried, but these air-fried nuggets are perfect for any healthy meal. Additionally, these nuggets are gluten-free, making them a convenient option for those who need to avoid gluten and want a quick, simple meal.
(AIR) FRIED CHICKEN NUGGETS
Servings: 2 to 3
1/2 cup gluten-free all-purpose flour
1/2 teaspoon poultry seasoning
1/2 teaspoon celery seed
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon salt (If you prefer a spicy nugget, you can add a dash of cayenne pepper.)
1 large beaten egg
2 fresh chicken breasts (about 6 to 8 ounces each)
Pre-heat your air fryer to approximately 390 degrees Fahrenheit. Make a note of what temperature your fryer works best for this recipe, as every fryer varies slightly.
Combine your gluten-free flour, poultry seasoning, celery seed, paprika, black pepper and salt in a small bowl.
Cut your chicken breasts into small nuggets, similar in size to popular nuggets served at mainstream fast-food restaurants. Spritz a cutting board or baking sheet with oil and place nuggets on oiled surface. Then, spritz nuggets lightly with oil.
Beat egg in a small bowl.
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Dip oiled nuggets in egg, then roll in flour/spice mixture. Place back on cutting board or baking sheet until all are rolled in the flour mixture. Spritz one last time with oil.
Place in air fryer in a single layer (or double layer if your have a rack accessory). Fry for 9 minutes, remove from air fryer and enjoy!
This analysis is based on 2 servings using 6-ounce chicken breasts: 287 calories; 9 g fat (0 g saturated fat); 42 mg sodium; 15 g total carbohydrates; 35 g protein.
Compare with an eight-count fried chicken nugget serving from a popular fast-food establishment: 260 calories; 12 g fat (2.5 g saturated fat); 980 mg sodium; 9 g total carbohydrates; 28 g protein.