Foodie Friday: Crispy, Crunchy Baked Chicken Tenders

It all started with a love for this quinoa crusted chicken strips recipe. I’ve said it before but Nathan is a huge fried chicken fan so anyway that I can find a healthier way to get him his fix [sort of..] is good in his book. I made these chicken strips once before and he loved them so he was more than happy to see them on the menu again this week. Well, all is well and good assuming you don’t forget to buy the right ingredients.. like quinoa.

I could have sworn I had a ton of quinoa in the pantry! I practically tore the place apart only to find that I used up the last of it. Ahhh yes, now I remember! Crap.

Well luckily for me, we did have a few ingredients I could use to substitute and make an equally crispity, crunchity [peanut-buttery? ;)] chicken tender. I whipped up the same BBQ honey mustard sauce, adjusted the breading ingredients, and went to town!

Crispy, Crunchy Baked Chicken Tenders

Adapted from Quinoa Crusted Chicken Strips
Serves 4

Crispy Crunchy Baked Chicken Tenders  Barr & Table

Ingredients
BBQ Honey Mustard
– 1/3 cup dijon mustard
– 1/4 cup honey
– 3 tbsp your favorite bbq sauce
– 1/2 lime; juiced

Chicken Tenders
– 1 1/2 lbs boneless, skinless chicken breast; sliced into tenders
– 1/2 cup low fat buttermilk
– 1 1/2 cups panko bread crumbs
– 1/2 cup steel cut oats
– 1/2 cup almond meal [can sub more panko or another flour]
– 1 tsp salt
– 1 tsp black pepper
– 1 tsp garlic powder

Directions
Preheat oven to 450°F. Cover a baking sheet with parchment paper or foil and a cooling rack, sprayed with cooking spray. In a medium bowl, combine all ingredients for the BBQ honey mustard.

In another medium bowl, combine the buttermilk and 1/4 cup BBQ honey mustard. In a large bowl, combine all of the dry ingredients. Add the chicken to the buttermilk mix, shake off excess liquid, and dredge in the panko mixture. Lay the pieces flat on the cooling rack and lightly spray the chicken.

Bake for 10-12 minutes, flip the chicken tenders, and spray the other side. Bake for another 8-10 minutes, then broil for 2-4 minutes. Remove from the oven and drizzle with more BBQ honey mustard and devour!

Nutritional Information
For 1/4 recipe of chicken without extra sauce

200 Calories / 6g Fat / 13g Carbs / 1g Fiber / 0g Sugar / 18g Protein

This will definitely be a recipe I’ll be creating again in the future. Love when the substitutions work out! And if you’re ever looking to shake it up in the kitchen, I couldn’t recommend Half Baked Harvest more. Tieghan’s recipes are amazing and never fail to impress!

Sprint 2 the Table

Food for Thought

What’s your go-to blog for recipes?
Any fun plans for the weekend?

What I Ate Wednesday #98: It’s In the Bowl!

I’m afraid to say this “out loud” but I feel like I’ve gotten into a good swing with foods that are consistently keeping me satisfied and satiated. It seems every time I say I’ve figured it out, my mind plays tricks on me and I suddenly seem to be changing it up. Change is good though. One of the best and most important things I’ve learned as of late, though still working on it daily, is how to listen to my body and its cravings. Some days I very clearly need more food than others, but these main meals and snacks have really worked for me lately.

[Pre-Workout]
Coconut Vanilla Latte Healthy Bites Cotter Crunch
I like to pretend the coffee beans in these bites are giving me extra energy at the gym 😉 Really though, they’re just freaking delicious!

[Breakfast]
Egg Whites Oatmeal Coconut Cashew Peanut Butter Macadamia Coffee Cinnamon
Egg white oats are still going strong! Clearly running low on nut butters though [what a disaster!].. I only have coconut cashew peanut butter and macadamia cashew butter right now. I just bought a ton of almonds and am trying to figure out what to make next!

[Lunch]
Kale Spinach Avocado Panko Chicken Tomato Carrots Cucumber Corn Honey Mustard BBQ
Packed up my usual “throw it all into a bowl” salad for lunch at work and topped it with Monday night’s leftover panko oat chicken. It was a delicious shake-n-bake kinda recipe that I’ll be sharing soon. It’s Nathan-approved and he’s a picky chicken eater 😉

[Afternoon Snack]
Unpictured creamy peanut butter ThinkThin bar.. sometimes you’re just too hungry for pictures!

[Dinner]
Sloppy Joe Bowl Avocado Gouda Corn Salad
This sloppy joe bowl ended up being a hit on Instagram! I love when people ask for a recipe that’s just basically the contents of my fridge ha! I did actually plan this out, but it would work with whatever veggies you have. Mind included carrots, bell pepper, onion, zucchini, and mushrooms. I also added lots of garlic, 1 lb ground turkey, and a combo of apricot bbq sauce and Trader Joe’s all natural bbq sauce.

Underneath all of that goodness is was grilled corn salad with more bell pepper, tomato, and jalapeno. Topped it off with avocado and spicy gouda cheese and I was good to go! This isn’t exactly what you think of for a summer dinner but let’s be real here, the bay area isn’t exactly known for its hot summers.

[Evening Snack]
Dark Chocolate Berry Protein Bites
Love ending my nights with a nice crispy, crunchy apple and a super chocolatey bite!

Food for Thought

What’s your favorite snack? Healthy or otherwise 😉