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!
Spice up your next family taco night with these skinny burrito bowls. The recipe is high in protein and is loaded with fresh veggies and Mexican flavor! Ditching the traditional tortilla means you’re not adding unnecessary carbs into your diet either.
Recipe adapted from here
- 1 cup diced onion
- 1/2 pound lean ground turkey (or you can use diced or shredded chicken)
- 1 cup uncooked brown rice (Uncle Ben’s Instant Brown Rice was used)
- 11/4 cup chicken broth, low-sodium and fat-free
- 2 cups salsa, no sugar added
- 2 teaspoons taco seasoning (recipe for taco seasoning) or you can use Mrs. Dash’s Southwest Chipotle Seasoning (season to taste)
- 1 (15-ounce) can black beans, drained
- 3/4 cup frozen or fresh corn kernels
- 2 cups diced tomatoes
- 1/4 teaspoon Kosher or sea salt
- 1/4 teaspoon ground pepper
- 1/2 cup grated cheddar cheese, reduced-fat
- 1/4 cup fresh chives or green onions
- Avocado slices
Over medium heat, in a skillet, cook the onion and ground turkey. The turkey should be cooked until it’s no longer pink. Drain off any fat.
**If using chicken, cook the chicken (grill, bake, or boil) until done. Chop or shred chicken and set aside. In a skillet over medium heat, saute chopped onions in a small amount of Olive Oil. Stir onions to keep from sticking and burning. Cook until onions are transparent. Then, add in chicken and mix well.
Add the broth, rice, 1 cup salsa, 1 cup diced tomatoes, taco seasoning, corn, and the beans. Bring to a boil then lower the heat and simmer for about 10-15 minutes, or until the rice is tender. Season with salt and pepper. If it starts to dry up, just add a little more broth. Turn off the burner.
Mix in the cheese. It will melt with the heat.
Serve in individual bowls and garnish with the remaining tomatoes, salsa, chives, and avocado slices. Add lettuce if desired.
NOTE: If using long grain brown rice, it will need to be cooked in advance. Uncle Ben’s 10 minute brown rice was used in this recipe.
This recipe for Spicy Honey Chicken is one of those that is easy to prep and I usually already have all of the ingredients on hand. And don’t let the word “Spicy” in the title fool you…it’s still kid friendly with the perfect blend of sweet and tangy.
Adapted from the original recipe from OBB
You’ll need 4-6 chicken breasts, thawed
For the Rub:
- 2 t olive oil
- 2 t granulated garlic (if you have a jar of minced garlic, that works too)
- 2 t chili powder
1/2 t onion powder
1/2 t coriander
1 t cumin
1/2 t chipotle chili powder (I usually use Mrs. Dash’s Southwest Seasoning Blend for this)
1/2 C Honey
1T Cider Vinegar
Combine the rub spices in bowl and mix well.
Use kitchen shears (or a pair of clean scissors) to trim off any excess fat from the chicken pieces.Pat dry. Drizzle oil over chicken and rub in with your hands to lightly coat all the pieces. Then toss chicken with the spice rub to coat all sides well. Use your hands and get in there!
Grill chicken for 3-5 minutes on each side, until cooked through.
While chicken is cooking, warm honey in the microwave so it’s not so thick. Add the vinegar and combine well. Reserve 2T honey glaze for later. Take the rest and brush on chicken (both sides) in the final moments of grilling.
Serve with a side of veggies or create a spicy honey chicken salad! Cut cooked chicken into strips or diced pieces. Serve over Romain or red leaf lettuce. Add in any extras like tomatoes, cucumbers, red onions, avocados, and even mangoes!
Try it topped with with creamy avocado salad dressing!