Chicken tenders (or fingers) are one of those foods that you love as a kid and never really grow out of. They are on every kids menu, fast food menu, and restaurant menu around, but they usually come deep fried and full of grease and oil. This recipe uses healthy ingredients and bakes the chicken instead of frying it. You’ll love the sweet and tangy flavor combination and this recipe is one that’s great to get the kids involved with too! They’ll love helping you dip the chicken!
Recipe adapted from here
12 chicken tenders (more or less…you can also cut chicken breasts into strips)
1-2 eggs (start with one and crack another if it runs out)
1/2 C whole wheat flour or flour of your choice like almond flour
1 C unsweetened coconut flakes
1 C whole wheat panko bread crumbs
1 1/2 tsp garlic powder
3/4 tsp table salt
3/4 tsp curry powder
1/4 tsp onion powder
1/8 tsp cayenne pepper (you can leave this out if you want to skip the spice for the kiddos)
preheat oven to 450 degrees.
Give coconut a rough chop so it’s about the same size as the panko pieces. Combine it with Panko and spices in a shallow dish (I like to use a pie plate). Mix well to distribute all of the spices.
Place the flour in another shallow dish, and the egg in another. Whisk the egg.Get your stations ready so they’re in order and you can quickly put them on a foil lined baking sheet that’s been sprayed with non-stick cooking spray.
Working with one chicken tender at a time, dredge in flour, then egg, then spice mixture.
Place chicken tenders on a foil-lined baking sheet (for easy clean up!) that has been sprayed with non-stick cooking spray. You can drizzle a tiny amount of olive oil on top to help them crisp nicely, but it’s optional.
Bake tenders for 20 minutes at 450 degrees, or until juices run clear. Serve with a side salad (you can even chop these up and use in a salad), or a side veggie. These chicken tenders are great dipped in your favorite dipping sauce too! Ranch, ketchup, Dijon mustard, honey mustard, sweet chili sauce…they all taste great!