Allergy-Free Meals

Wheat-Free Chicken Bites

Typical chicken nuggets are dipped in eggs and coated with wheat flour, ingredients that are off-limits for some kids. In this version, rice cereal replaces flour and canola oil stands in for eggs. Serve with a side of carrots, baby potatoes, an apple, and a glass of 100% juice.

Prep Time:

10 minutes

Cooking Time:

15 minutes

Ingredients:

  • 12 oz. boneless, skinless chicken breast
  • 2 cups rice cereal, such as Rice Krispies
  • 1/8 tsp. paprika
  • 1/4 tsp. garlic powder
  • 2 Tbs. canola oil
  • 1/4 tsp. salt

Instructions:

Preheat oven to 450° F.

Step 1: Cut chicken breast into 2" cubes; set aside. Pulse cereal in a food processor 10 to 15 times until it's reduced to one-fourth its original size. Pour cereal into a 1-gallon plastic bag with a seal. Add paprika and garlic powder; close bag and shake.

Step 2: Pour oil into a bowl. Add chicken and stir until coated. Place one-third of chicken in the bag with cereal mixture, seal, and shake until coated. Repeat with remaining chicken. Arrange chicken pieces on cookie sheets.

Step 3: Bake chicken 15 minutes, turning after 10 minutes. Lightly sprinkle with salt. Cool 5 minutes before serving.

Nutritional Facts:

Each child-size serving (One-sixth of the recipe): 149 calories, 18 g protein, 6 g carbohydrate, 0 g fiber, 6 g fat (1 g saturated), 48 mg cholesterol, 1 mg iron, 9 mg calcium, 210 mg sodium.

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