Healthy Chicken Tenders
Healthy Chicken Tenders
Chicken tenders are a delicious and easy-to-make meal that can be made in a number of ways. This recipe for oven-fried chicken tenders is simple and quick to prepare, and the result is a crispy, delicious snack or meal. Our recipe utilizes an oven instead of the unhealthy deep fryer.
Ingredients
- ⅓ cup Flour
- ½ tsp Himalayan Salt
- 3 Eggs
- 1½ cup Breadcrumbs Panko
- 1 tsp Paprika
- ¼ tsp Garlic Powder
- ¼ Cup Sesame Oil
- 500 Grams Chicken Tenders
Instructions
- Preheat the oven to 200 degrees C (400 degrees F). Prepare a large baking sheet by spraying it with cooking spray or lightly brushing it with oil.
- In a small dish, whisk together all-purpose flour and 1/4 teaspoon salt until well combined.
- In a second bowl, whisk together the eggs. Place the flour in a convenient location nearby.
- In a third dish, combine the breadcrumbs, paprika, garlic powder, and the remaining 1/4 teaspoon salt until well combined. Drizzle the oil over the breadcrumb mixture and thoroughly mix with a fork until all of the oil and spice is evenly distributed throughout the breadcrumbs. Place to one side of the egg mixture and set aside.
- While dredging the tenders, use one hand for the dry ingredients and the other for the wet components. A chicken tender should be dipped in the flour mixture and then turned to ensure that it is completely coated. Dip the bread into the eggs, making sure it is well coated. Press the dough into the breadcrumb mixture, rotating it to completely coat the surface. Place on the baking sheet that has been prepared. Continue with the remaining tenders, one by one, until all of them have been used. Any leftover dredging mixtures should be thrown away.
- Place the baking sheet with the breaded tenders in the oven and bake for 22 to 25 minutes, or until the chicken is cooked all the way through.
Notes
There are many reasons why it is unhealthy to deep fry food. Deep frying food at high temperatures results in the formation of trans fat, which has been proven to be harmful to the cardiovascular system. The high temperatures also denature proteins, rendering them less digestible by the body. Lastly, deep frying food at high temperatures results in the formation of acrylamide, a carcinogenic byproduct that has been shown to cause cancer.
