When it comes to feeding kids, finding a balance between what they love and what’s good for them can be a challenge. Chicken tenders are a favorite among many children, but traditional deep-fried versions are not the healthiest option. The good news is that you can make delicious, crispy, and healthy baked chicken tenders at home that your kids will love. This article will guide you through a simple recipe for baked chicken tenders and provide tips for making them even more nutritious.
Why Choose Baked Chicken Tenders?
Baking chicken tenders instead of frying them significantly reduces the amount of unhealthy fats and calories, making them a healthier choice for your family. Additionally, baking allows you to control the ingredients and avoid preservatives and additives often found in store-bought versions.
Ingredients for Healthy Baked Chicken Tenders
To make these healthy baked chicken tenders, you will need:
- 1 pound of chicken tenders or boneless, skinless chicken breasts cut into strips
- 1 cup whole wheat breadcrumbs or panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs
- Cooking spray or olive oil
Instructions for Making Healthy Baked Chicken Tenders
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray or olive oil.
- Prepare the Breading Mixture: In a shallow bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to ensure all ingredients are evenly distributed.
- Prepare the Egg Wash: In another shallow bowl, beat the eggs until well blended.
- Coat the Chicken: Dip each chicken tender into the egg wash, allowing any excess to drip off. Then, roll the chicken tender in the breadcrumb mixture, pressing gently to ensure the coating sticks well. Place the coated chicken tenders on the prepared baking sheet.
- Bake the Chicken Tenders: Lightly spray the tops of the chicken tenders with cooking spray or drizzle with a little olive oil. This will help them achieve a golden, crispy texture. Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is crispy and golden brown. Flip the tenders halfway through the cooking time to ensure even baking.
- Serve and Enjoy: Once cooked, remove the chicken tenders from the oven and let them cool slightly before serving. Serve with your kids’ favorite dipping sauces, such as ketchup, honey mustard, or a homemade yogurt-based dip.
Tips for Making Healthier Chicken Tenders
- Use Whole Wheat Breadcrumbs: Whole wheat breadcrumbs add extra fiber and nutrients compared to regular breadcrumbs, making the tenders more nutritious.
- Incorporate Ground Flaxseed: Adding a tablespoon of ground flaxseed to the breadcrumb mixture can boost the omega-3 fatty acids and fiber content of the tenders without altering the taste.
- Opt for Lean Chicken: Using boneless, skinless chicken breasts or tenders ensures you are getting a lean source of protein.
- Add Veggies to the Mix: For an added nutritional boost, try incorporating finely grated vegetables, such as zucchini or carrots, into the breadcrumb mixture. This can enhance the flavor and texture while sneaking in some extra vitamins.
- Make a Yogurt Dip: Instead of sugary or high-fat dips, make a healthy yogurt-based dip. Mix plain Greek yogurt with a bit of lemon juice, garlic powder, and fresh herbs for a delicious and nutritious dipping sauce.
Nutritional Benefits of Healthy Baked Chicken Tenders
Baked chicken tenders are a great source of lean protein, which is essential for growth and development in children. The whole wheat breadcrumbs add fiber, helping to keep kids full and satisfied longer. By baking instead of frying, you reduce the amount of unhealthy fats, making this a heart-healthy option.
Getting Kids Involved
One way to make mealtime more enjoyable is to get your kids involved in the cooking process. Here are a few simple tasks they can help with:
- Mixing the Breadcrumbs: Let them combine the breadcrumb mixture. It's a simple task that can make them feel included.
- Coating the Chicken: Older kids can help dip the chicken strips in the egg wash and breadcrumbs. This can also help them develop a better appreciation for the food they are eating.
- Serving: Allow them to choose their dipping sauces and arrange the tenders on the plate. This can make the meal more exciting for them.
In conclusion, healthy baked chicken tenders are a delicious and nutritious meal that your kids will love. By using wholesome ingredients and baking instead of frying, you can create a family-friendly dish that’s both tasty and good for them. With a little creativity and some help from your little ones, you can turn a simple recipe into a fun and engaging cooking experience.
For those days when you need a break from cooking but still want your family to enjoy delicious chicken meals, visit La Rosa Chicken & Grill. Our menu offers a wide range of high-quality chicken dishes that are sure to satisfy your family’s cravings. Treat your family to a meal from La Rosa Chicken & Grill today!
