Healthy Chicken Tender Recipes

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Healthy Chicken Tender Recipes

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Healthy Chicken Tender Recipes

Healthy Chicken Tender Recipes

Chicken tenders are a family favorite and can be made healthy with a few simple tweaks. Here are some nutritious and delicious chicken tender recipes that are perfect for any meal.

Oven-Baked Parmesan Chicken Tenders

Ingredients:

  • 1 pound chicken tenders
  • 1 cup whole wheat breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 2 eggs (beaten)
  • 2 tablespoons olive oil

Instructions:

  1. Preheat the Oven:
    • Preheat the oven to 400°F (200°C).
    • Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. Prepare the Breading:
    • In a shallow dish, combine the whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.
    • Place the beaten eggs in another shallow dish.
  3. Bread the Chicken:
    • Dip each chicken tender into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
  4. Bake the Chicken:
    • Arrange the breaded chicken tenders on the prepared baking sheet.
    • Bake for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
  5. Serve:
    • Serve with a side of marinara sauce or your favorite dipping sauce.

Honey Mustard Chicken Tenders

Ingredients:

  • 1 pound chicken tenders
  • 1/2 cup whole wheat breadcrumbs
  • 1/4 cup almond flour
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • 2 eggs (beaten)
  • 2 tablespoons olive oil
  • 1/4 cup Dijon mustard
  • 2 tablespoons honey

Instructions:

  1. Preheat the Oven:
    • Preheat the oven to 400°F (200°C).
    • Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. Prepare the Breading:
    • In a shallow dish, combine the whole wheat breadcrumbs, almond flour, garlic powder, paprika, salt, and pepper.
    • Place the beaten eggs in another shallow dish.
  3. Prepare the Honey Mustard Sauce:
    • In a small bowl, mix together the Dijon mustard and honey until well combined.
  4. Bread the Chicken:
    • Dip each chicken tender into the honey mustard mixture, then coat with the breadcrumb mixture, pressing gently to adhere.
  5. Bake the Chicken:
    • Arrange the breaded chicken tenders on the prepared baking sheet.
    • Bake for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
  6. Serve:
    • Serve with extra honey mustard sauce on the side.

Coconut-Crusted Chicken Tenders

Ingredients:

  • 1 pound chicken tenders
  • 1 cup unsweetened shredded coconut
  • 1/2 cup panko breadcrumbs
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • 2 eggs (beaten)
  • 2 tablespoons olive oil

Instructions:

  1. Preheat the Oven:
    • Preheat the oven to 400°F (200°C).
    • Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. Prepare the Breading:
    • In a shallow dish, combine the shredded coconut, panko breadcrumbs, garlic powder, paprika, salt, and pepper.
    • Place the beaten eggs in another shallow dish.
  3. Bread the Chicken:
    • Dip each chicken tender into the beaten eggs, then coat with the coconut mixture, pressing gently to adhere.
  4. Bake the Chicken:
    • Arrange the breaded chicken tenders on the prepared baking sheet.
    • Bake for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
  5. Serve:
    • Serve with a side of sweet chili sauce or your favorite dipping sauce.

Lemon Herb Chicken Tenders

Ingredients:

  • 1 pound chicken tenders
  • 1 cup whole wheat breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon lemon zest
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • 2 eggs (beaten)
  • 2 tablespoons olive oil

Instructions:

  1. Preheat the Oven:
    • Preheat the oven to 400°F (200°C).
    • Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. Prepare the Breading:
    • In a shallow dish, combine the whole wheat breadcrumbs, grated Parmesan cheese, lemon zest, dried thyme, dried basil, salt, and pepper.
    • Place the beaten eggs in another shallow dish.
  3. Bread the Chicken:
    • Dip each chicken tender into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
  4. Bake the Chicken:
    • Arrange the breaded chicken tenders on the prepared baking sheet.
    • Bake for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
  5. Serve:
    • Serve with lemon wedges and your favorite dipping sauce.

Spicy Baked Chicken Tenders

Ingredients:

  • 1 pound chicken tenders
  • 1/2 cup whole wheat breadcrumbs
  • 1/2 cup cornmeal
  • 1 teaspoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 2 eggs (beaten)
  • 2 tablespoons olive oil

Instructions:

  1. Preheat the Oven:
    • Preheat the oven to 400°F (200°C).
    • Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. Prepare the Breading:
    • In a shallow dish, combine the whole wheat breadcrumbs, cornmeal, chili powder, cayenne pepper, garlic powder, salt, and pepper.
    • Place the beaten eggs in another shallow dish.
  3. Bread the Chicken:
    • Dip each chicken tender into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
  4. Bake the Chicken:
    • Arrange the breaded chicken tenders on the prepared baking sheet.
    • Bake for 15-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
  5. Serve:
    • Serve with a side of hot sauce or your favorite dipping sauce.

These healthy chicken tender recipes are easy to prepare and perfect for a nutritious and delicious meal. Enjoy the crispy texture and flavorful taste of these baked chicken tenders without the guilt of frying!