Crispy Chicken Tenders Recipe
Category: Poultry Recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4
Difficulty: Easy
Introduction
Crispy Chicken Tenders are a beloved dish that brings joy to both kids and adults alike. These golden, crunchy pieces of tender chicken breast are coated in a flavorful mixture of flaxseed flour, parmesan cheese, and garlic salt, making them the perfect snack or meal. This easy-to-make recipe offers a healthier twist on traditional breaded tenders by using flaxseed flour, which not only adds a unique nutty flavor but also provides a boost of fiber. Served with a side of marinara sauce, these crispy chicken tenders are sure to please at any dinner table. Whether you’re serving them for a family meal or as an appetizer at your next gathering, this recipe is both quick and satisfying.
Ingredients
| Ingredient | Measurement |
|---|---|
| Chicken breast (4 pieces) | 1 lb (or 4 pieces) |
| Flaxseed flour | ยพ cup |
| Eggs (beaten) | 2 eggs |
| Parmesan cheese (grated) | 1 tbsp |
| Garlic salt | 1 tbsp |
Allergen Information
- Dairy: Contains parmesan cheese.
- Eggs: Contains eggs.
- Gluten-Free: This recipe is gluten-free, as it uses flaxseed flour instead of regular wheat flour. However, make sure that all ingredients, including the parmesan cheese, are certified gluten-free if you are highly sensitive.
Dietary Preferences
- Low-Carb: This recipe is low in carbohydrates, making it suitable for those on low-carb or keto diets.
- High Protein: The chicken provides a significant protein boost, making it a great choice for those looking to increase their protein intake.
- Gluten-Free: As mentioned, using flaxseed flour instead of traditional wheat flour makes these tenders gluten-free, ideal for those with gluten sensitivities or celiac disease.
- Paleo: If you follow a paleo diet, flaxseed flour can be a suitable substitute for traditional breading, making these tenders a paleo-friendly choice.
Directions
-
Prepare the Coating Mixture:
In a medium-sized bowl, combine ยพ cup of flaxseed flour, 1 tablespoon of parmesan cheese, and 1 tablespoon of garlic salt. Stir until well mixed, then set it aside. -
Beat the Eggs:
In another bowl, beat two eggs until fully combined and set aside. -
Prepare the Chicken:
Slice the chicken breasts into thick strips or bite-sized cubes, depending on your preference. -
Coat the Chicken:
Dip each piece of chicken first into the beaten eggs, ensuring itโs fully coated. Then, transfer the chicken to the flaxseed flour mixture and coat it evenly, pressing gently to ensure the coating sticks. -
Cook the Chicken:
Heat a skillet over medium heat and add a small amount of oil or butter to grease the surface. Once hot, place the coated chicken pieces in the skillet. Shallow fry for 3-4 minutes on each side, or until the chicken is golden brown and fully cooked through. -
Serve:
Remove the chicken from the skillet and place it on a paper towel-lined dish to absorb any excess oil. Serve immediately with a small bowl of marinara sauce for dipping.
Nutritional Information (per serving)
- Calories: 580
- Fat: 32g
- Carbohydrates: 4g
- Protein: 63g
Cooking Tips and Advice
- Chicken Size: You can use chicken thighs if you prefer darker meat, but the cooking time may need to be adjusted slightly to ensure they are fully cooked.
- Crispier Tenders: For an extra crispy texture, consider double coating the chickenโdip it in the egg and then in the flaxseed flour mixture again for a thicker coating.
- Marinara Sauce: Serve these crispy chicken tenders with your favorite marinara sauce or a homemade dipping sauce like ranch or honey mustard for variety.
- Make It Ahead: You can prepare the chicken tenders ahead of time by coating them and refrigerating them for up to an hour before cooking. This can help the coating adhere better during frying.
Conclusion
These Crispy Chicken Tenders are a quick, easy, and healthier alternative to traditional fried tenders. With just a few simple ingredients and minimal prep, you can enjoy a delicious, protein-packed meal that’s both satisfying and low in carbs. Whether you’re serving them as a main dish, snack, or appetizer, these crispy chicken tenders are sure to become a household favorite. Pair them with a side of marinara sauce and enjoy the crispy, tender goodness in every bite!
