Buffalo Chicken Nuggets (FTDI)
These are so fantastic! You can also change the sauce flavor after you make your oat breaded chicken nuggets (or "wings" if you cut the breasts into wing shapes). ENJOY!
BUFFALO CHICKEN NUGGETS (FTDI)
MooMoo Jackson Style
Ingredients:
Women: Approx. 1-2 small Boneless, Skinless Chicken Breasts (one protein serving)
Men: Approx. 2-3 small Boneless, Skinless Chicken Breasts (one protein serving)
Frank's Red Hot Buffalo Sauce (zero calories)
Egg Whites (approx. 2-3--just enough to coat chicken nuggets)
Homemade Oat flour (women 2oz, men 3oz)
Pink Himalayan Sea Salt
Black Pepper
Garlic Powder
*Any Other FTDI seasoning you'd like to put in your oat flour
Instructions: *PREHEAT OVEN TO 350 degrees
1. Cut boneless, skinless chicken into the size of nuggets or wings (I use kitchen scissors for a quick prep).
2. In one bowl season oat flour with PH salt, black pepper, garlic powder, and/or any other FTDI seasoning of your choice to taste (mix it all together well).
3. Put egg whites in a separate bowl.
4. Dip the raw chicken nuggets in egg whites first then in the homemade seasoned oat flour, coating them well.
Note: Make sure you use only 2oz oat flour per serving for females or 3oz for males.
5. Place them on a parchment paper lined cookie sheet sprayed lightly with zero calorie non-stick cooking spray and bake them at 350° until cooked through. These also work great in an air fryer if you have one!
Note: Use a spatula and gently scrape them off the surface once cooked as to not tear off the coating.
6. Toss them in Frank's Red Hot Buffalo Sauce as you would do buffalo wings! Pairs well with Walden Farms Bacon Ranch Dressing (zero calories) and Celery sticks!
**When weighing your meat after it's cooked remember how many ounces of oat flour you used so you can delete that amount from the total ounces weighed. You still need to eat the correct protein portion (4oz women, 6oz men).
PS--THE OAT FLOUR IN THIS RECIPE COUNTS AS YOUR CARB PORTIOIN! If you want to eat these over brown rice (as you see in my picture) then make sure you use less oat flour when coating your chicken to make your carb portion accurate. So maybe dip your chicken in 50% of your carbs (oat flour) then eat the other 50% as brown rice.
RECIPE Q&A:
Q: Where can I buy Frank's Red Hot Buffalo Sauce? Is it FTDI?
A: I buy mine at Stater Brothers but I've seen it all over the place--Target, Vons, Clark's, Trader Joe's, etc. It's FTDI because it's zero calories (check your Condiments and Drink page of your Bible for info).
Q: Can I have my buffalo chicken nuggets over brown rice if they're coated with oat flour?
A: Yes, BUT, you have to be mindful of your carb portion! If you want to eat these over brown rice then make sure you use less oat flour when coating your chicken to make your carb portion accurate. So maybe dip your chicken in 50% of your carbs (oat flour) then eat the other 50% as brown rice. Otherwise, the oat flour coating will count as your full carb if you utilize your full carb portion to coat your chicken with.
Q: Can I use brown rice flour or quinoa flour instead of oat flour?
A: Only if you are not currently doing a 6wk weight loss challenge at The Camp. Brown rice and Quinoa flour are not FTDI because both of those carbs have to be weighed AFTER the grain is cooked in water and is plump so it's very difficult to get an accurate carb portion with them. I use Oat Flour in my recipes because Oats are the only carb we weigh BEFORE cooking so it's easy to know you are eating an accurate carb portion. Your carb portion is very important when you're trying to take off 20lbs in 6wks!
Q: Do I have to worry about accounting for the egg white for my protein portion?
A: No, because it will cook onto your chicken and when you weigh your cooked meat it'll be accounted for already in the weight. Just remember to SUBTRACT the number of ounces of oat flour you used ON your chicken from your total protein ounces weight.
P.S.--This VERY top picture is from one of our Camp AFF named Jenn Garcia! I like to share that other people can totally follow my recipes and enjoy their journey to health as well! This is completely doable! Thanks Jenn for sharing your pic! Looks FANTASTIC!
