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 (The source reads “Itsp,” interpreted as 1 tsp.)
• 1 tsp salt
• 0.25 cup mozzarella
• 5 rice paper sheets
• cooking spray (For spraying the nuggets before air-frying.)
• 100 g 0% Greek yogurt
• 30 g light mayonnaise
• 0.5 tsp garlic paste
• salt (To taste, for the dip.)
• water (Add as needed for dipping-sauce consistency.)

Steps

1. 1

   Combine the ground chicken, egg, onion powder, garlic powder, smoked paprika, cayenne, baking soda, dried oregano, black pepper, salt, and mozzarella. Mix well until evenly combined.

2. 2

   Dip one rice paper sheet in water, then lay it flat.

3. 3

   Place a scoop of the chicken mixture onto the softened rice paper and roll it tightly into a sausage-shaped cylinder.

4. 4

   Repeat the wrapping process with the remaining four rice paper sheets, making five filled rolls in total.

5. 5

   Chop the five rolls into nuggets, making approximately 30 pieces.

6. 6

   Spray the nuggets lightly with cooking spray.

7. 7

   Air-fry the nuggets at 200°C for 15–20 minutes, shaking halfway through, until golden brown and crispy.

8. 8

   To make the garlic dip, stir together the Greek yogurt, light mayonnaise, garlic paste, and salt. Add water as needed to reach the desired consistency.

9. 9

   Serve the crispy nuggets with the garlic dip or another favorite sauce.

Notes

The source states 948 calories, 116 g protein, 29 g carbohydrates, and 36 g fat for the whole plate, and approximately 32 calories per nugget. The transcript does not specify the amount of water used to soften the rice paper or the exact amount of chicken mixture per roll; divide the mixture evenly among five rolls for approximately 30 nuggets.

Nutrition per serving

• main
• snack
• high-protein
• low-calorie
• air-fried
• meal-prep
• crispy
• dipping-sauce