Diet Phases

Recipe Source:

Ducan Diet Diary Forum

Oatbran Chicken Nuggets

Recipe Details

Estimated time:
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Ingredients

 Chicken breasts1
 Egg whites1
 Oat bran2tbs
 Paprikato taste
 Salt & Pepperto taste
 Skimmed milkdash

Instructions

1

Pre-heat oven to 180 degrees.

2

In a small bowl combine the Egg White and Milk. Whisk until combined.

3

In another small bowl, combine the Oat Bran, Salt, Pepper and Paprika. Feel free to add other herbs/spices to your taste.

4

Cut the chicken into small pieces (possibly resembling chicken nuggets).

5

Pat dry with paper towel (this is instead of the traditional flour 1st step).

6

Take one piece of Chicken and coat it in the Egg White. Transfer it to the Oat Bran bowl and coat with mixture. It’s good if you can have one hand for wet and one for dry, to make your fingers less sticky.

7

When Chicken is coated, transfer to a wire rack. Repeat with all Chicken. The wire rack is to allow the nuggets to dry out a bit and be more crunchy, leave for 5 minutes.

8

Spray a non-stick oven tray with the Oil for 1 second. Gently wipe it with paper towel to remove excess oil.

9

Cook the nuggets on the tray for 10 minutes. Turn and return to oven for another 10 minutes. Depending on the size of your nuggets you may need to cook for longer. I cut one open to see how much longer they needed.

Oat Bran Daily Allowance

Attack
1.5 Tbsp
Cruise
2 Tbsp
Consolidation
2.5 Tbsp
Stabilization
3 Tbsp

Adjust the servings from the recipe to match the oat bran requirements of your phase!

Dairy!

Ideally dairy products should be 0% fat, but up to 2% is allowed as long as it has no added sugar.

Dairy should also be kept down to a total of 1kg per day.

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