From Nick Nilsson
Author and Publisher of BetterU News
http://www.fitness-ebooks.com

So right up front, I'll tell you that I'm not a great cook...but
I know my limitations...

My wife always makes fun of me because when we were first dating,
she called me and I happened to be making dinner at the time. She
asked what I was making and I said "cajun blackened fish"...and
she told me she thought (at the time), "Wow, he can cook! That's
not an easy dish to make."

Not knowing she was thinking that, I then made the mistake of
continuing the conversation saying "yep, just gotta get it out of
the box in the freezer and throw it in the oven for 20 minutes."

Illusion shattered... :)

So that's the extent of my cooking skill. Now it's time to share
a great recipe from my buddy the "Muscle Cook" Dave Ruel.

Now THIS is a guy who knows what he's talking about in the
kitchen. If you're not familiar with him, consider this your
introduction to his skills...it's a recipe for HEALTHY chicken
nuggets. Much better than the normal "chicken" nuggets.

And keep your eyes peeled next week. Got some more very cool
nutrition and recipe stuff lined up for you courtesy of Mr. Ruel.
Variety in what you eat is VERY important when training for fat
loss or muscle and good tasting food makes sticking to a
nutrition plan that much easier!

Nick

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Baked Crispy Chicken Nuggets

Makes 6 Servings


Ingredients

- 3 boneless, skinless chicken breasts weighing about 6 oz. / 170g each
- 1/4 cup / 60 ml of oat bran
- 1/4 cup / 60 ml of wheat germ
- 1 Tbsp / 15 ml coarsely ground flaxseed
- 1/4 cup / 60 ml coarsely ground almonds
- 1/2 tsp / 2 1/2 ml sea salt
- 1/2 tsp / 2 1/2 ml white pepper
- Pinch garlic powder
- 1/2 cup / 120 ml water or low-sodium chicken broth
- 1 large egg white, lightly beaten


Directions

1. Preheat oven to 400°F. Prepare baking sheet by lining with
parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches
square. Set aside.
3. Next, combine all dry ingredients in a large container with a
tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the
water/egg-white mixture. Then dip each piece in the coating
mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been
coated and your baking sheet is full, place in the oven and bake
for 10-15 minutes or until golden.


Nutritional Facts

(Per Serving - 4 Nuggets)

Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g

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