Need a quick and light meal to munch alongside some raw veggies on a weeknight, or to satisfy the fans watching the playoffs? You’ve got it. Whether for a few, or for the crowd (just double the recipe!), everybody likes bite-sized barbeque! It’s also gluten-free, at just 290 calories, 75 g cholesterol, 10 g total fat, 485 mg sodium, plus 26 g protein. Score!
1 tbsp. vegetable oil
1 tbsp. butter
1/4 cup brown rice flour
1/2 tsp, salt
1/4 tsp. black pepper
1 lb. chicken tenders, cut into 1-inch pieces (or a bit bigger; your choice)
1 8-oz. can low-sodium tomato sauce
1 tbsp. white distilled vinegar
1 tbsp. dark brown sugar
1 tbsp. gluten-free Dijon mustard
2 tbsps. honey
Heat the oil and butter in a large skillet over medium-high heat. Mix the flour with the salt and pepper in a shallow dish. Dredge the chicken in the flour, shaking off the excess, and place each piece in the skillet.
Cook the nuggets for four to five minutes, until the chicken is cooked through and browned. Mix the tomato sauce, vinegar, sugar, mustard and honey in a small saucepan with a wire whisk, until well-combined. Heat over low heat until the sauce begins to simmer. When the chicken is cooked, dip each piece into the sauce to coat it, and place them on a platter (or serve the sauce in a bowl alongside the chicken for dipping).
Recipe adapted from: www.eatright.org