Wednesday, April 17, 2013

Clean Chicken Tenders

clean eating chicken tenders

One of my favorite junk foods of all time is chicken tenders. Right next to french fries. When I became a health nut they were a difficult food to give up,so you can imagine my excitement when I found out you can make chicken tenders healthy and still maintain the same great taste.

You can also make healthier versions of french fries by simply baking your own sweet potato fries.

If you desire something resembling French Fries, you have to try out my new favorite alternative- Kohlrabi Fries - they look and taste like the real thing, but have only 36 calories per cup!

This recipe is inspired by a fellow trainer and childhood friend of mine, Matt Skeffington, who is an amazing and knowledgeable fitness coach. He had written a post on Facebook a while ago about how to make healthy chicken tenders for his daughter - and i had to try it out myself. 

His recipe is slightly different than mine, but the idea is the same: 

Begin with 1 pound of lean, thinly cut chicken tenderloins that are thawed. Preheat oven to 400 degrees, and prepare two separate bowls for your breading: One will need 1/2 cup egg whites for each pound of chicken (You can use whole eggs with the yolk if you're not concerned about fat content. Whole eggs will produce a better base for the breading to stick to- just be sure to whisk well so that yolk and egg white are well blended.)

 The other bowl will need 1 cup of ground Almond Flour for every pound of chicken. Sprinkle in 2 teaspoons of garlic powder, 1-2 teaspoons of chili or cayenne pepper (according to taste preference- the more you add, the more kick you'll get to your taste buds), and 1 teaspoon of ground red pepper. Add Italian seasonings to taste, along with 1 teaspoon of ground black pepper. 

Blend dry ingredients well. 

Next, dip each chicken tender in egg bowl first, making sure to fully saturate both sides. Then, cover with breading evenly. 
Place each chicken portion on a fully lined baking sheet in aluminum foil (I lightly sprayed my sheet with olive oil so they wouldn't stick.) 

Do the same for all pieces, and line them up 
side by side on pan. 

Place in oven on top rack at 400 degrees for 10 minutes. Flip each chicken portion over and bake for another 10. 

Serve with your favorite side dish - I love making a big serving of mixed fresh veggies sauteed in olive oil or chicken broth and minced garlic, pictured above. 

Hope you like these :) 

For more awesome recipes and spot on fitness tips, check out Matt Skeffington's Facebook Fan Page. He posts weekly fitness videos on Technique Tuesdays and posts great advice for anyone interested in weight training and weight loss, along with positive words of encouragement. 

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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