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Healthy Baked Chicken Tenders

Summer Floyd
Apr 6, 2017
3 min read

Searching to eat healthy while still enjoying your favorite foods that are....not so healthy? THIS IS POSSIBLE! I haven't met a person who does not like chicken tenders (okay I'm not talking about vegetarians or vegans, I mean people who do eat animals. PS. random fact: I LOVE VEGETARIAN AND VEGAN FOODS). So saying bye bye to a classic food love is hard times, but this recipe is a great alternative to the fried, greasy tenders by baking and using healthier products. Sure, its not going to taste exactly like the chicken tenders your order at a restaurant BUT its going to be a lot better on your insides (and your arteries will thank you!).

(If you're an observant person, please ignore the shown staples in chair...their makeover is in process!)

This was so enjoyable to make because my daughter was able to do majority of the (messy) work. She had such a great time and was so excited for the finished product. If you've kept up with my Instagram posts (@forkinnutrition) you know how much I believe in children working with you in the kitchen. From bonding, to memories, to learning, and to their growing independence is very rewarding to be a part of. Plus, what kid doesn't like to make a mess/get messy?!

Lets take a look into what those "greasy restaurant" style chicken tenders compose of...

4 Piece Chick-Fil-A Fried Chicken Tenders

350 Calories

17g Fat

22g Carbs

28g Protein

5 Piece TGI Friday's Chicken Tenders

1,000 Calories

67g Fat

66g Carbs

36g Protein

4 Piece Buffalo Wild Wings Chicken Tenders

560 Calories

28g Fat

41g Carbs

36g Protein

The pattern is high fat, high carbs, and decent protein. Chicken is protein, so of course it will compose of a good amount. We want to focus on the fat and the carbohydrates which come from their thick breading then dropping in large grease bucket to fry. By controlling HOW and WHAT breading you use and ELIMINATING the frying step you will decrease the grams and calories close to half! GUILT FREE NOMS!

Unfortunately I cannot provide the nutritional information for the following recipe, BUT I DO PROMISE TO RECORD IT NEXT TIME I MAKE THEM! & WILL UPDATE THIS BLOG.

Healthy Baked Chicken Tenders

Ingredients:

1lb boneless chicken breasts (I used 2 large breasts, which were closer to 1.5lbs)
3tbsp (REAL) butter OR Ghee
2 cups Panko Breadcrumbs
3/4th cup flour (can use regular, coconut, almond, any!)
1 egg, beaten
splash of milk (I used Almond Milk)
seasoning of choice (for the crumbs)
Dipping sauce!

Method:

Preheat oven to 425 degrees
Melt butter in a large skillet over low heat. Add panko breadcrumbs and stir until butter evenly distributed. Add additional seasoning of choice here! I added Mrs. Dash Original seasoning to taste.
Grab three bowls with filling each of the following: (1) egg + milk (combined), (2) flour, and (3) seasoned breadcrumbs.
Cut chicken breasts into preferred size of tender strips. Dunk in this order:
egg bowl
flour bowl
shake off excess (LOLing because I forgot this step and step 4. whatever.)
egg bowl
seasoned panko bowl
Place on pan giving plenty of room in between (do not squeeze them together, use two pans if needed)
Bake for 10-15min until fully cooked. Let rest 5-10min.
DEVOUR!

SIDE NOTE: For my dipping sauce I placed some of this hot yet sweet jam into a bowl and heated it up to get a thinner consistency....whoa so good.