Homemade and Healthy Chicken Tenders Recipe

Homemade and Healthy Chicken Tenders Recipe

Homemade and Healthy Chicken Tenders Recipe

  • Makes: 4 Servings
  • Ready In: 25 mins
  • Prep Time: 10 mins
  • Cook Time: 15 mins

Kids and adults alike love the famous “chicken nugget” so instead of buying factory-made nuggets, you can make your own at home. Besides the cost savings, eliminating “chicken nuggets” from your diet priceless. It’s easiest to make a large batch, cook them, and put them in the freezer. This way, when it’s been a long day, you can turn on your oven, throw in a few nuggets, toss a salad, and you’ve got dinner!

    Nutritional Information (per serving)

  • Calories: 378
  • Fat: 15g
  • Protein: 43g
  • Sodium: 240mg
  • Carbohydrates: 13g
  • Fiber: 2g
  • Sugar: 2g

Ingredients:

  1. 3 pieces Ezekiel bread, toasted
    1 1/2 lbs. chicken tenderloins, or chicken pieces cut into 1-inch pieces
    2 tablespoons butter
    2 tablespoons olive oil

Directions:

    1. Preheat oven to 200 °F and adjust rack to middle position.
    2. Pulse toasted Ezekiel bread in the bowl of a food processor until fine crumbs. Pour crumbs into a pie plate. Season chicken generously with salt and pepper and then coat each piece of chicken with bread crumbs. Heat a large skillet over medium heat for 2 minutes. Add butter and olive oil to pan. When foaming subsides place 4-5 pieces of chicken in the pan, making sure the pieces of chicken do not touch. Saute for 3 minutes, until golden brown and then flip and cook on second side until golden brown. Transfer cooked chicken to a baking sheet with a cooling rack placed on top. Place pan with chicken on it in the oven to keep the chicken warm. Repeat cooking process with remaining chicken. Serve immediately.
    3. The chicken can be fully cooked, frozen, and baked straight from the freezer (350°F for 15 minutes).

    Note: Use toasted Ezekiel bread to make breadcrumbs. You can make large batches of these breadcrumbs and store them in the refrigerator so you can have them on hand for later.

    Option: If you'd rather bake the chicken, instead of sautéing simply place the breaded chicken on an oiled baking sheet. Melt the butter and combine with the olive oil. Using a pastry brush, brush a little of the oil over the top of each tenderloin. Bake at 350°F for 15 minutes.

Carrie Vitt

Article written by

Carrie Vitt is the author of the cookbook Deliciously Organic and publisher of popular food blog, Deliciously Organic. Carrie Vitt began cooking as soon as soon as she could peer over the countertops and by sixteen was working in the kitchens of her mother’s award-winning Dallas catering company, The Festive Kitchen.

 

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