Weight Watchers Pickle-Brined Chicken Bites (Low Points)

This recipe is a healthier take on fried chicken bites with the tangy flavor of pickle brine. Each serving is packed with protein and flavor while staying low in Weight Watchers points.

Ingredients:

  • 1 lb chicken breast (boneless, skinless, cut into bite-sized pieces)
  • 1 cup pickle juice (from dill pickles, for brining)
  • 1/2 cup nonfat plain Greek yogurt
  • 1/2 cup panko breadcrumbs (or use whole wheat breadcrumbs for added fiber)
  • 1/4 cup almond flour (or use regular flour, adjust points if needed)
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/2 tsp black pepper
  • Cooking spray (olive oil or avocado oil spray)

Instructions:

  1. Brine the Chicken:
    • Place the chicken pieces in a bowl and pour pickle juice over them.
    • Cover and refrigerate for at least 1 hour, or up to 4 hours, for maximum flavor.
  2. Prepare the Coating:
    • In a shallow bowl, mix panko breadcrumbs, almond flour, garlic powder, smoked paprika, and black pepper.
  3. Coat the Chicken:
    • Remove chicken from the brine and pat dry with paper towels.
    • Toss chicken pieces in the Greek yogurt to coat evenly.
    • Dredge each piece in the breadcrumb mixture, pressing lightly to adhere.
  4. Cook the Chicken Bites:
    • Preheat the air fryer to 375°F (190°C) or oven to 400°F (200°C).
    • Arrange chicken pieces in a single layer in the air fryer basket or on a baking sheet lined with parchment paper.
    • Spray lightly with cooking spray.
    • Air fry for 10-12 minutes, shaking the basket halfway, or bake for 20-25 minutes, flipping halfway through, until golden and cooked through.

Nutritional Information (per serving, makes 4 servings):

  • Calories: ~150
  • Protein: ~25g
  • Carbs: ~7g
  • Fat: ~3g
  • Weight Watchers Points: 2 per serving (using panko and almond flour, adjust for substitutions)

Tips:

  1. Brining Tips:
    • The pickle juice not only adds flavor but also helps tenderize the chicken. For a slightly spicy twist, use spicy dill pickle brine.
  2. Coating Variations:
    • Swap panko with crushed cornflakes or rice cereal for extra crunch.
    • Add grated Parmesan to the breadcrumb mixture for a cheesy twist (adjust points).
  3. Cooking Methods:
    • These can also be pan-fried in a small amount of olive oil for a crispier crust.
  4. Dipping Sauces:
    • Serve with low-point ranch dressing, honey mustard, or spicy ketchup for added flavor.

Benefits:

  1. Low Points: This recipe keeps points low by using lean protein, Greek yogurt, and a light breading.
  2. High Protein: Chicken breast provides a satisfying protein boost.
  3. Healthier Alternative: By air frying or baking, you skip the deep-frying oil, reducing calories and fat.
  4. Versatility: This recipe is easily customizable with different spices and coatings.

Enjoy these crispy, tangy, and juicy chicken bites guilt-free!