• 2 Tbsp Worcestershire sauce
  • 1 Tbsp kosher salt
  • 2 cups cold water
  • olive oil spray
  • 24 oz boneless, skinless chicken breast cut into 1″ cubes
  • 1 Tbsp onion powder
  • 1 tsp garlic powder
  • 1⁄4 tsp cayenne pepper
  • 1⁄2 tsp kosher salt
  • 2 eggs, beaten
  • 2 Tbsp skim milk
  • 2 cups panko bread crumbs (whole wheat preferred)
  • 1⁄2 cup whole wheat flour


Pre-heat oven to 400° degrees. Line a baking sheet with foil and spray with oil.
Combine Worcestershire sauce, 1Tbsp kosher salt and 2c water in large zipper bag or medium bowl. Add in chicken pieces and allow to brine for 30 minutes. Then, remove from brine and pat dry with paper towels on a plate.
In small ramekin, combine onion powder, garlic powder, cayenne, and 1/2 tsp kosher salt. Sprinkle both sides of chicken pieces with seasoning mixture. Create breading station with 3 small bowls. Fill bowl #1 with flour, bowl #2 with egg and milk and bowl #3 with panko.
Using your hands, tongs or a fork, dunk the pieces of seasoned chicken in the flour, then egg, and lastly panko. Place on baking sheet and continue with all pieces of chicken. Spray chicken with oil spray to promote browning while cooking. Bake in 400 degree oven for 12 minutes. Then turn up oven to broil and cook for additional 1-2 minutes until lightly golden brown.

Makes 8 servings
Serving Size: 3oz chicken nuggets


Calories 181
Fat 2.6g
Saturated Fat 0.7g
Cholesterol 95mg
Sodium 219mg
Potassium 268mg
Carbohydrate 15g
Fiber 1.4g
Sugar 0.7g
Protein 23.5g

*Nutrition Analysis is assuming the following: a) 1.5c panko is actually used in recipe; b) 10% of sodium from brine is absorbed

Modified from