Guiltless Chicken Breast Tenders with Honey Mustard Sauce

Nutrition Facts
Guiltless Chicken Breast Tenders with Honey Mustard Sauce
Amount per Serving
Calories
306
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
4.1
g
26
%
Cholesterol
 
93
mg
31
%
Sodium
 
529
mg
23
%
Carbohydrates
 
39.4
g
13
%
Fiber
 
4.3
g
18
%
Sugar
 
1.5
g
2
%
Protein
 
21.3
g
43
%
* Percent Daily Values are based on a 2000 calorie diet.
Yield: 4

Ingredients:

  • 1 teaspoon sea salt
  • 1/2 teaspoon pepper if desired
  • 1/2 teaspoon garlic powder
  • 1 cup almond meal (or gluten-free flour) or you may grind almonds finely in the food processor
  • 1 pound chicken tenders free-range, hormone-free, antiobiotic-free
  • 1 egg lightly beaten, organic, Omega-3
  • 2 teaspoons coconut oil
  • 1 tablespoon gluten-free mustard (optional)
  • 1 teaspoon raw, unfiltered honey (optional)

Directions:

Main Instructions:

  • Preheat oven to 375 degrees F.
  • In a bowl, mix sea salt, pepper, garlic powder, and almond meal and blend well with a fork.
  • Dip the chicken pieces in the egg, coating both sides. Immediately dredge in the almond meal mixture, covering both sides completely.
  • Place chicken on a baking sheet. Cook for about 12 minutes, being sure to turn chicken over after 6 minutes.
  • Allow to cool for several minutes if serving to children.

For Crispy Tenders:

  • Chicken tenders will not be crispy. If you are used to fried chicken tenders, you may want to finish with this extra step.
  • Heat 2 teaspoons of coconut oil in a large skillet over medium-high heat. When skillet is hot, add half of the baked tenders to the skillet. Cook for about 30-60 seconds per side, depending on desired crispiness.
  • Remove tenders and repeat process for remaining chicken tenders.

Honey Mustard Sauce:

  • Consider serving with a honey mustard sauce.
  • Mix 1 tablespoon of gluten-free mustard with 1 teaspoon of raw, unfiltered honey*.

Notes:

*Raw, unfiltered honey is not appropriate for children under 2 years of age. Use pasteurized honey in recipes that will be fed to children under 2.
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