The title well describes the final result of today's recipe. We'll use pizza-flavored oatmeal to make simple chicken nuggets delicious. The crunchiness will be similar to that of classic fried chicken, although not fried, but cooked in a ventilated oven. Satisfying the urge to eat fried chicken without frying it has never been easier! Before delving into the process and making of crispy and golden chicken nuggets, let's find out more about this food source.
Properties and characteristics
The values of chicken meat vary according to the part of the animal that is being examined.
Today's recipe calls for the use of breast, which per 100 g contains about 23 g of protein, 0.8 g of lipids and no carbohydrates.
It is a source of noble Protein, characterized by the absence of fats, with a light and delicate flavor. It has hypoallergenic properties, which make it suitable for everyone, including children.
Chicken meat is perhaps the most used white meat by all omnivorous consumers.
Having a predominantly neutral flavor, it turns out to be a very versatile ingredient in the kitchen and easily combinable in terms of seasonings and combinations of ingredients.
Being low in fat and calories, it is one of the most used foods in low-calorie diets and to maintain a healthy weight. Like all meats, however, even chicken must be consumed in moderation in the context of a varied and balanced diet, accompanied by a large portion of vegetables, and counted in those 3 portions of meat that are recommended to be consumed during the week.
Which one to choose
What parameters to consider when choosing poultry? First we focus on the breeding system, and then on the type of diet, animal welfare and “Bio” certification.
Per chickens and hens it is quite natural that their diet is based on grains, but not exclusively on these! In fact, the nutritional profile of poultry (and eggs) is better if these animals have been scratching and eating fresh grass, insects and worms. Activity that is quite natural for these animals.
The quality is considerably higher than that of animals fed only on feed that is supplied to them in the sheds. Meat is better both lipid and omega 3, vitamin E, carotenoids and minerals.
The term "outdoors" confuses consumers' ideas, alluding to the fact that chickens and hens have actually been outdoors in their lifetime. However, this is not the case, this term means that the shed is equipped with a small fenced outdoor area which the animals can access through a small door, for 1/3 of their life. But having been born, raised and kept inside, and keeping food inside the shed, these animals generally don't want to go outside. Furthermore, this behavior is discouraged by breeders who are terrified that these animals could get sick when they leave and therefore have economic repercussions.
The biological machio provides exactly the same rules valid for outdoor breeding, with the difference that there must be a maximum of 6 animals per square meter (against 9 animals per square meter raised "outdoors") and that animals are fed with "bio" feed, therefore without pesticides and pesticides. Attention, the drugs are still administered to the hens and chickens!
So which meat to choose? Undoubtedly, the meat of animals from sustainable farms, grass fed and raised in a context that is natural for them is preferred.
Cooking methods
There are endless ways to cook chicken.
Being a very tender and low fat type of meat, it is good to pay attention to the time of exposure to the heat source to avoid making it hard and stringy to the taste.
So, even with the necessary precautions, go ahead for the oven, pan, boiling water and fryer. Precisely on this last point, however, it is good to make some clarifications.
Nutritionally frying foods is never a good idea.
A part of the oil is inevitably absorbed by the food being fried, therefore the fat content also increases considerably, as well as the kcal content, especially if a batter is also present!
Frying temperatures are among the highest, thermolabile nutrients and many vitamins vanish, polyunsaturated fatty acids oxidize and the risk of toxic compounds formation increases.
This method of cooking food should be limited as much as possible.
The smoke point is the criterion by which to choose the oil to be used for frying. The richer an oil is in polyunsaturated fatty acids, the lower its smoke point is, so it is less suitable for frying because it will soon begin to form toxic compounds. Among the oils not suitable for frying we find seed oils, which are instead used a lot for this purpose because they have a light taste that does not interfere with the taste of the dish!
If you really have to fry or eat fried make sure that peanut oil has been used.
However, I remember that oil, especially extra virgin olive oil, should be consumed raw to preserve all the benefits for our health!
Baked chicken nuggets recipe
And here we are at the recipe for our non-fried chicken which nevertheless preserves the goodness and taste of the classic breaded and fried chicken nuggets, while not using frying as a cooking method!
This makes it a healthier and more sustainable recipe for our diet and well-being. A low-calorie but tasty recipe, perfect for adults and children and also recommended for those who are following a low-calorie diet.
Ingredients
- 600 g chicken breast (morsels)
- 2-3 tablespoons of Smile Crunch pizza flavor oatmeal
- 3-4 tablespoons of breadcrumbs + smoked sweet paprika
- 2 eggs
- 1 tablespoon of grated Parmigiano Reggiano
- q.b. Salt
- pepper to taste
- 1 tablespoon of oil to grease a baking sheet or parchment paper
Cooking: convection oven at 200 degrees for 15-20 '
Procedure
- First, cut the chicken into small bites.
- Pour the pizza-flavored Smile Crunch oatmeal into a bowl and the breadcrumbs into another.
- Beat two whole eggs, add the Parmesan, a pinch of pepper and salt.
- Pass the morsels one by one, first in the flour, then in the egg, and finally in the breadcrumbs.
- Place each morsel in the baking tray previously greased with a tablespoon of extra virgin olive oil, or on parchment paper.
- Leave to cook in the middle part of the oven, until the breading is golden and the inside of the chicken is completely white.
- Serve them hot and accompanied by a sauce that you like to better appreciate them in all their crunchiness! They are delicious even cold!
They keep in the refrigerator for a couple of days!
Conclusion
Chicken has a tender meat with a delicate flavor, which lends itself well to being used to make many tasty recipes. Fried chicken is certainly a delicious food, but certainly not healthy, with this recipe it is possible to enjoy crunchy chicken nuggets while avoiding problems related to frying and saving us a lot of fat and a lot of salt!
