Recipe: Baked Homemade Chicken Nuggets Seasoned with Thyme

04. 04. 2018

Eating spicy, high-fattening foods can trigger a flare-up for most people who suffer from acid reflux, but switching out the spice for an herb, like thyme, can be a healthier option that soothes the digestive system. A flare-up can include a painful burning in the throat or chest (heartburn) or pain when lying down. Acid reflux happens when stomach acid backs up into the esophagus, and if it is a chronic issue, it is called gastroesophageal reflux disease or GERD.

You can learn how to avoid acid reflux symptoms by being aware of what you are eating and taking steps to avoid foods that are common triggers including spicy, high-fat, fried or highly-acidic foods. Herbs are a safe swap for spice, but it is also a good idea to evaluate “how” food is cooked: choose baked not fried. Say no to spicy fried chicken, and instead, batter your own chicken with egg whites and flour seasoned with dried thyme, and bake it in the oven.

Other triggers vary from person to person. Some people may be fine with a very small amount of ketchup, like in this recipe. If you would rather avoid it, you can just omit it from the dipping sauce. These Baked Thyme Chicken Nuggets taste so good, they might be hard to share!

Baked Chicken Nuggets Ingredients: (Makes about 40-45 nuggets)

• 1 ½ pound skinless, boneless chicken breasts
• 1 ½ cup almond flour
• 3 tablespoons dried thyme
• 1 ½ teaspoon sea salt
• 1 teaspoon garlic powder
• 1 ½ teaspoons dried basil
• 2 egg whites

Honey Sage Dip (makes ½ cup):

• 7 tablespoons reduced-fat mayo (like Vegenaise)
• 3 tablespoons honey
• 1 teaspoon ketchup (optional)
• 1 teaspoon ground sage
• ½ teaspoon garlic powder

How to Make Homemade Chicken Nuggets:

1. Preheat oven to 375 degrees. Lightly grease two cookie sheets or pans and place them aside.
2. Cut chicken breasts into small pieces – about 1½ - 2 inches.
3. Place egg whites in one bowl. In a separate bowl, mix the flour and seasonings together.
4. One at a time, dip each chicken piece into egg whites, covering it well. Then coat each piece with seasoned almond flour (try holding the chicken pieces over a small plate while sprinkling flour onto them).
5. Spread battered chicken nuggets across cookie sheets. Bake for 10 minutes. Flip chicken nuggets over and bake for 4-5 more minutes.
6. For dip, stir together mayo, ketchup, honey, sage, and garlic powder in a small bowl.
7. Serve chicken nuggets warm with dip.


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