Crispy Chicken Tenders

I’ve never met a kid who doesn’t like chicken fingers or chicken nuggets, have you?  Well, here’s a 30-something who never grew out of that phase, and I would be willing to bet I’m not the only one who didn’t.  However, if the tenders or nuggets are too childish for you, chicken breasts (or thighs or wings) can be prepared the exact same way.  I happen to get a kick out of all things miniature, so for me, the smaller the bite, the better. 

The fantastic thing about these super healthy tenders is that that they’re baked, not fried, like you traditionally find in restaurants.  The secret to the extra crispy coating is double dipping them in the egg wash and seasoned coating.  I’ll explain in the directions below. 

Also, they can be seasoned endless ways.  I like mine spicy, so I seasoned the chicken with sea salt and ground red pepper before coating them.  On top of that, I seasoned the “crumbs” with garlic powder, paprika, and crushed basil for a more grown-up flavor.  You don’t have to do that.  You can keep it as Plain Jane as you prefer.  The crunchy, delicious result will still be achieved.  I hope your child, and your inner child, thoroughly enjoy this fun meal like I did.

INGREDIENTS: (for 2 chicken breasts cut into strips)

  • 2 organic, free-range chicken breasts, cut into nuggets or strips (or not) 
  • 2 cups crispy brown rice cereal (I use Erewhon’s gluten free, organic – don’t worry, it’s not sweet)
  • 1 egg
  • 1 egg white
  • 1/4 cup unsweetened nut milk (I used unsweetened original almond milk)
  • 1/4-1/2 tsp of any seasonings you like (sea salt, pepper, paprika, garlic powder, crushed basil, etc)
  1. Preheat oven to 400* and grease a cookie sheet.
  2. Put cereal and all seasonings in a food chopper or processor and grind until it’s as coarse or fine as you like it. Set aside in a medium bowl or plate, something for easy coating.
  3. Create your egg wash by whisking together egg, egg white, milk in a smaller dish just until combined. 
  4. Evenly sprinkle sea salt on chicken. (Here’s where I added ground red pepper, too.)
  5. Dip each tender in egg wash, then cereal crumb mixture, then back to egg wash, and one last dip in the crumb mixture.  (*TIP* I used tongs for this process to keep my hands clean.)
  6. Place tenders on cookie sheet and bake for 10 minutes.  Turn over, using tongs, and bake for approximately 10 more minutes.

*NOTE* If you’re making nuggets, you will probably need 4-6 minutes LESS baking time.

5 Responses to Crispy Chicken Tenders

  • Jen Bucknell says:

    I just made this recipe but with Tilapia instead and it was great. Thank you for all the great and easy ideas!

  • mindyyachter says:

    What a great idea! I’m trying that soon. :)

  • Jodi Symons says:

    Hi Mindy,

    I made these last time and they were a huge hit. Can’t believe how easy and tasty these were! Would you mind if I share this recipe with our patients?
    Also, I have now made the rice crispy treats three times and they also were a huge success in the Symons house. YAY! Lastly, I made the chocolate banana pudding and while the consistency was incredible, I have a feeling my kids don’t love the banana/chocolate combo. So, maybe I will omit the banana next time. What do you think?

    Most importantly, thank you for posting these great recipes! I am loving them. Dr. Dan must be psyched!

    Jodi :-)

  • mindyyachter says:

    Jodi, you’re so sweet! I’m happy to know that your family is enjoying the recipes as much as we do! I would absolutely try the pudding without the banana… I’ve done that. Sometimes I add almond butter/peanut butter in that case. I’m not sure if your girls would like that or just plain chocolate pudding.

    You should try the cheese crackers, my last post (with almond flour)… I think the kids would really like those if they like crackers. Let me know how it goes if you do! Since I don’t have kids myself, I like to hear feedback from other parents. :)

    By the way, feel free to share these recipes with anyone! Spread the love!

  • Jodi Symons says:

    Thank you Mindy! Will share with the patients asap. Funny, I was looking at that cracker recipe. Maybe I will do it this weekend. Will keep you posted. Best to you and Dr. Dan.
    Jodi

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