Healthy Chicken Tenders Recipe
created by
Alissa K. 05/04/2024
"no details"
Ingredients
- 1 lb chicken tenders (skinless, boneless)
- 1 cup whole wheat breadcrumbs
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- 1 tbsp olive oil
- 2 cups Brussels sprouts, halved
- 1 tbsp butter (or a healthier alternative like olive oil)
- 1 tbsp lemon juice
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix whole wheat breadcrumbs, garlic powder, paprika, salt, and pepper.
- Coat each chicken tender in olive oil, then dredge in the breadcrumb mixture until fully coated.
- Place the chicken tenders on a baking sheet lined with parchment paper.
- Bake for 20-25 minutes, or until the chicken is cooked through and golden brown.
- While the chicken is baking, prepare the Brussels sprouts. In a pan, melt the butter over medium heat.
- Add the Brussels sprouts and sauté for about 10 minutes until tender. Drizzle with lemon juice before serving.
- Serve the baked chicken tenders alongside the Brussels sprouts for a complete meal.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Chicken Tenders Recipe is rich in lean protein from the chicken, which helps keep you full and supports muscle maintenance. The Brussels sprouts provide fiber, aiding digestion and promoting satiety. This dish fits well into various diets, including Mediterranean and low-carb, while being low in unhealthy fats and sugars. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad for added greens.
- Serve with a light yogurt dip for extra flavor.
- Enjoy with a glass of infused water for hydration.
Recipe Variations and Adjustments
baked chicken tenders recipe
Follow the same recipe, ensuring the chicken is baked at the specified temperature for a crispy texture.
fried chicken tenders recipe
For a fried version, heat oil in a pan and fry the coated chicken tenders until golden brown, ensuring to drain excess oil on paper towels.
FAQs About This Recipe
Can I use frozen chicken tenders?
Yes, just ensure they are fully thawed before coating and baking.
How can I make this recipe spicier?
Add cayenne pepper or chili powder to the breadcrumb mixture for a kick.
What can I substitute for Brussels sprouts?
You can use broccoli or green beans as alternatives.
Can I prepare this meal in advance?
Yes, you can prepare the chicken and Brussels sprouts ahead of time and reheat them before serving.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator and can be reheated for quick meals.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chicken Tenders Recipe because it combines the satisfying crunch of baked chicken with the nutritious benefits of Brussels sprouts. Packed with protein and fiber, this meal not only keeps you full but also supports your weight loss goals. It's easy to prepare, making it perfect for busy days or travel. Enjoy a guilt-free indulgence that feels like a treat while nourishing your body!
Recipe created by Fitmate Coach; inspired by Alissa K.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Those Brussels sprouts sound delicious great call having them"