Guilt Free Chicken Tenders
It’s Tuesday evening here in Japan, and I wanted some comfort food. Something I really loved as a kid were chicken tenders mmmm….deep fried goodness, which is the exact reason I cannot eat them. In a stroke of genius I found a way to bake chicken tenders and still have that satisfying crunch (I love to crush things) without the extra fat from deep frying. The secret is in the coating.
First I took about 6oz of chicken breast tenders and marinated it in soy milk, poultry seasoning, lemon pepper, paprika, and 1 large egg white. As for the crunchy coating I took about a cup of bran flakes and crushed them into a coarse powder in a food processor (die die die die die die).
*you can see my chopped broccoli ready to go in the steamer basket in the upper right hand corner*
Next I took about a tablespoon of extra virgin olive oil and spread it onto a sheet of tin foil with a paper towel. After dredging each tender in the bran flakes I placed them on the sheet and broiled (I only have a broiler here) them for about 6mins on each side.
Now you can’t have chicken tenders without dipping sauce. I made a super easy and relatively guilt free honey mustard dipping sauce. It calls for 1 tablespoon of honey and 1 tablespoon of mustard, simply mix together, and enjoy!