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Friday, February 22, 2013

Guiltless Chicken Breast Tenders

Thank you Tana Amen, RN for this great recipe bringing chicken fingers out of junk food land and into the health food realm.  I chose to continue following the recipe to make these crispy (I had no regrets.)


Healthy chicken fingers? Yes, honestly!

1 teaspoon sea salt
½ teaspoon pepper, if desired
½ teaspoon garlic powder
1 cup almond meal (or gluten-free flour), or you may grind almonds finely in the food processor
1 pound chicken tenders (free-range, hormone-free, antibiotic-free)
1 egg, lightly beaten (organic, Omega-3)


Preheat oven to 375 degrees F.
In a bowl, mix sea salt, pepper, garlic powder, and almond meal and blend well with a fork.

Dip the chicken pieces in the egg, coating both sides. Immediately dredge in the almond meal mixture, covering both sides completely.

Place chicken on a baking sheet. Cook for about 12 minutes, being sure to turn chicken over after 6 minutes.

NOTE: Chicken tenders will not be crispy. If you are used to fried chicken tenders, you may want to finish with one more step:

Heat 2 teaspoons of coconut oil in a large skillet over medium-high heat. When skillet is hot, add half of the baked tenders to the skillet. Cook for about 30-60 seconds per side, depending on desired crispiness. Remove tenders and repeat process for remaining chicken tenders

Allow to cool for several minutes if serving to children.

Consider serving with a honey mustard sauce. Mix 1 tablespoon of gluten-free mustard with 1 teaspoon of raw, unfiltered honey*.

*Note: Raw, unfiltered honey is not appropriate for children under 2 years of age. Use pasteurized honey in recipes that will be fed to children under 2.

Nutritional Info Per Serving

306 calories
21.3g protein
39.4g carbohydrates
4.3g fiber
1.5g sugar
7.0g fat
4.1g saturated fat
93mg cholesterol
529mg sodium

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