Chicken Tenders
This is my version of low fat chicken tenders and what’s fun about this recipe is its versatility; change up the spices and you change the entire experience. What is also fun is changing up the condiments you dip or as I prefer ‘dunk’ the chicken in. Instead of plum sauce why not an Asian inspired barbeque sauce or for a Greek theme dip it in low fat tzatziki?
Serves 4
3 – 4 skinless boneless chicken breasts; fat and skin removed
2 large eggs
2 tbsp water
1/2 Cup whole wheat flour
2 Cups unseasoned whole wheat bread crumbs or regular bread crumbs
2 Cloves garlic, crushed
3 tbsp paprika
Salt
Pepper
– Slice the chicken breasts length wise about one inch in width; the idea is to slice the chicken into the size of a chicken finger that we have all ordered in a restaurant or bought frozen and thrown in the oven!
– In a pie plate or deep-dished plate add the flour and season with salt, pepper, and 1 tbsp of the paprika; mix well.
– In another pie plate or deep dished plate put the eggs and water, whisk the eggs to make an egg wash. Again, season the egg wash with salt and pepper.
– Finally in a third plate or deep dished plate add the bread crumbs, the garlic, the remaining 2 tbsp of paprika, ½ tsp of salt and ¼ tsp pepper; mix well.
– So now you have a little assembly line!
– Pat the chicken pieces dry with a paper towel and then season with salt and pepper.
– Then piece by piece put the chicken in the flour, then in the egg wash, shake the excess egg wash off, and then place in the breadcrumb mixture. Push the breadcrumb mixture onto the chicken to ensure it is well coated. Place the breadcrumb coated chicken on a baking sheet.
– Once all of the chicken has been coated, cover the chicken on the baking sheet with plastic wrap and place the chicken in the fridge for at least 30 minutes to let the breading set.
– Preheat your oven to 375.
– Bake the chicken for 20 to 25 minutes, flipping the chicken once after about 12 minutes.
– Serve with your favourite condiments!
Notes:
- Season at each step as listed but lightly season, don’t go to town with the salt and pepper at each step.
- You can again season the chicken tenders when they come out of the oven although I have found that this step isn’t really necessary. Oh and cute little side bar; that is a restaurant trick; when something comes out of a deep fryer like chicken tenders, cooks like to season it with salt because the heat from the hot oil helps absorb the seasoning.
- You can use whatever seasoning you like here; chili, cumin, fresh herbs, dried herbs; use your imagination and have fun.
- For a little heat you can add some hot sauce to the egg mixture.
- I love using the packaged chicken fillets that you can buy in the grocery store here instead of chicken breasts; for a family of four though you may want to buy 2 packages.
- I have written all my recipes for families of four but like I have said many times, I am single so if you are too just cut the recipe in half and you will have leftovers for lunch. Of course you could freeze the other half or cut the recipe into quarters!
- Generally, I don’t eat pork but if you do it could be fun to use pork in place of chicken here.
Remember; this is your kitchen, these are your rules, so have FUN!