Low-Calorie Crispy Chicken Nuggets

Ingredients

• 500 g lean ground chicken (mince)
• 1 egg
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 0.5 tsp cayenne pepper
• 0.5 tsp baking soda
• 1 tsp dried oregano
• 1 tsp black pepper
• 1 tsp salt
• 0.25 cup mozzarella cheese
• 5 rice paper sheets
• cooking oil spray (for cooking)
• 100 g 0% Greek yogurt (for the sauce)
• 30 g light mayonnaise (for the sauce)
• 0.5 tsp garlic paste (for the sauce)
• water (to adjust the sauce consistency and to hydrate the rice paper)

Steps

1. 1

   In a large bowl, combine the ground chicken, egg, onion powder, garlic powder, smoked paprika, cayenne, baking soda, oregano, pepper, salt, and mozzarella cheese.

2. 2

   Mix all the ingredients well until they are completely incorporated.

3. 3

   Dip a rice paper sheet in warm water for a few seconds until pliable and place it on a flat surface.

4. 4

   Place an elongated portion of the chicken mixture in the center of the rice paper and roll it tightly like a long sausage.

5. 5

   Repeat the process with the remaining 4 rice paper sheets and the rest of the chicken mixture.

6. 6

   Cut each roll into small nugget-sized pieces (you should get about 30 nuggets in total).

7. 7

   Preheat the air fryer to 200°C (400°F).

8. 8

   Place the nuggets in the air fryer basket and spray them generously with cooking oil spray.

9. 9

   Cook in the air fryer for 15 to 20 minutes, shaking the basket halfway through to ensure even cooking, until golden brown and crispy.

10. 10

    While the nuggets are cooking, prepare the garlic sauce by mixing the Greek yogurt, light mayonnaise, garlic paste, and a pinch of salt. Add a bit of water if you prefer a thinner consistency.

11. 11

    Serve the nuggets hot with the garlic sauce.

Notes

Nutritional information per nugget: 32 calories, 4g protein, 1g carbohydrates, 1g fat. The rice paper acts as a barrier that becomes extremely crispy without the need for flour or breadcrumbs.

Nutrition per serving

• snack
• high protein
• low calorie
• air fryer
• chicken
• healthy
• meal prep