by JJ Virgin on August 10, 2016
Headed for the drive-thru? Back it on up!
How about we make a family favorite at home instead?
Our love affair with chicken tenders usually starts when we're young. But this healthyversion tastes great at any age –and without all the gluten, corn, or inflammatory fatsof traditional fried chicken fingers!
Dip them in low-sugar impact BBQ sauce, and you've got the perfect mix of savory and sweet. Whether you're gathered around the dinner table or headed out for an afternoon picnic, this recipe is sure to please. (Just be sure you choose organic, free-range chicken…)
You can pair your yummy chicken tenders and BBQ sauce with other healthy twists on picnic favoriteslike seasonedKale Chips with Cumin and Sea Salt,yummySpiced Sweet Potato Fries, and naturally sweetBerries with Cacao-Nut Butter Spread. It’s all the goodness and nutrition you need!
Main, Poultry
August 10, 2016
Who needs fast food? You're going to love this quick, healthy version of kid-friendly fried chicken tenders with BBQ dipping sauce. All the flavor, half the calories, and none of the gluten!
Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3
- Prep: 15 mins
- Cook: 10 mins
- Yields: 4 servings
Ingredients
24 oz. organic chicken breast tenders
2-4 tbsp Dijon mustard
1 cup brown rice flour
1/2 tsp ground cumin
1/2 tsp cayenne pepper (or to taste)
1 tsp sea salt (or to taste)
3-4 tbsp organic coconut oil or olive oil
Directions
1Put the chicken tenders in a bowl and add the mustard, then toss to coat.
2In a plastic bag, combine the flour, cumin, cayenne, and salt.
3Add half the chicken tenders, shake until all are coated, and remove from the flour mixture. Repeat with the second half of the tenders.
4Place half of the oil in a skillet over medium heat and add half the tenders. (Don't crowd the pan, or your tenders will be soggy instead of crispy.)
5Cook on all sides until tenders are golden brown and chicken is cooked through, about 5-6 minutes.
6Add more oil as needed, then cook the second batch. Serve with All-Purpose Finger-Lickin' BBQ Sauce on the side. (recipe below)
To switch up the flavor of your tenders, try adding 1/2 teaspoon each garlic and onion powder to your seasoning mix or substituting Italian seasoning or curry powder forthe cayenne and cumin.
This recipe is part of the Star-Gazing Party menu, with Taj's Chicken Tenders & BBQ Sauce, Kale Chips with Cumin and Sea Salt, Spiced Sweet Potato Fries, and Berries with Cacao-Nut Butter Spread. Check out theStar-Gazing Party Menu and Guidefor links to all the recipes, plus more handy tips and activities for a wonderful picnic dinner under the stars!
Originally published inThe Virgin Diet Cookbook, Grand Central Life & Style, 2014
Want more recipe ideas? Come check them all out atjjvirgin.com/recipes!
August 10, 2016
Smoked paprika lends a distinctive smoky flavor to this scrumptious BBQ sauce. And unlike store-bought BBQ sauce, you’re getting juicy flavor without all the extra sugar and chemical additives… Pairs well with BBQ Spice Rub.
Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3
- Prep: 5 mins
- Cook: 20 mins
- Yields: 3 cups
Ingredients
28 oz. can organic crushed tomatoes and their juice
1/2 cup cider vinegar
3 tbsp chili powder
2 tbsp smoked paprika
2 tbsp monk fruit extract
2 tsp coconut aminos
1 tsp ground cumin
1 tsp garlic powder
1/2 tsp ground allspice
3/4 tsp sea salt
3/4 tsp ground black pepper
Directions
1Combine the tomatoes, vinegar, chili powder, paprika, monk fruit extract, coconut aminos, cumin, garlic powder, and allspice in a medium saucepan and bring to a simmer over medium heat.
2Cook, stirring occasionally, until the sauce is very thick, 20 to 22 minutes, 20
3Remove from the heat and season with the salt and pepper.
4Refrigerate for up to 3 weeks or freeze.
This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out theBackyard BBQ Menu and Guidefor links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
For more healthy, tasty recipes go tojjvirgin.com/recipes.
Nutrition Facts
Serving Size3 tablespoons
Calories2
Sodium273 mg
Protein1 gram
Total Fat0 gram
Saturated Fat0 gram
Total Carbohydrates6 grams
Dietary Fiber1 gram
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FAQs
Preheat oven to 425°F. Spray baking sheet with cooking spray. Place frozen tenders in a single layer on baking sheet and heat for 11 to 13 minutes. For a crispier product turn halfway through heating time.
How many carbs are in gluten free chicken tenders? ›
Golden Platter Gluten Free Chicken Tenders (2.5 pieces) contains 7g total carbs, 7g net carbs, 8g fat, 16g protein, and 165 calories.
Why are my homemade chicken tenders tough? ›
As previously mentioned, the chicken loses moisture (and fat) as the cooking time increases, resulting in a rubbery texture. You can't go back and re-make the chicken, but the good news is there are ways to fix it. You'll need to add more liquid and fat back to help the chicken become more tender and enjoyable.
Does barbecue chicken have gluten? ›
Is Barbecue Meat Gluten-Free? Yes, it is gluten-free. Chicken, ribs, steak, brisket; you name the meat, you can have it on a gluten-free diet. Meats are not part of the grain family, so they don't contain any gluten at all.
What are the best frozen gluten-free chicken tenders? ›
1st Place: Applegate Gluten-Free Chicken Breast Tenders
Applegate.
How long to cook Perdue chicken tenders? ›
CONVENTIONAL/TOASTER OVEN (Preferred Method): Preheat oven to 425°F. Spray baking sheet with cooking spray Place frozen pieces in single layer on baking sheet. Bake for 15 to 17 minutes or until heated through.
Can I eat breaded chicken on a low-carb diet? ›
Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.
Is breaded chicken high in gluten? ›
Crispy fried chicken is not inherently gluten-free because the typical coating or breading used in fried chicken recipes often contains wheat flour, which is a source of gluten.
Is yeast extract gluten-free? ›
Yeast extract and autolyzed yeast extract may contain gluten from barley. Manufacturers are not required to disclose the source of yeast extract on the ingredients label, so you should only use yeast extract that is labeled gluten-free or confirmed gluten-free by the manufacturer.
How do you keep chicken tenders moist when baking? ›
Use a meat thermometer to ensure they reach 165°F (75°C) but not beyond. Marinate or brine them beforehand to add moisture. Cover them with foil while baking to keep moisture in. Let them rest after cooking; this helps juices redistribute.
Quick brine: You can make your boneless skinless chicken breasts even juicier and more flavorful with a super-quick brine. Even just 15 minutes in a simple brine will make them juicier.
Does chicken become more tender the longer you cook it? ›
Yes, chicken breast will become softer and more tender the longer it is cooked, provided it is cooked at a low enough temperature. If it is cooked at too high of a temperature, the chicken breast will become dry and tough.
Why is barbecue sauce not gluten-free? ›
Gluten Ingredients in BBQ Sauce
Lots of BBQ sauces contain natural smoke flavoring, and barley malt flour can be used to produce this ingredient. To avoid potential problems with smoke flavoring, stick with smokey barbecue sauces that have been explicitly verified as gluten-free by the manufacturer.
Can you get gluten-free BBQ sauce? ›
MasterFoods Gluten Free Barbecue Sauce is a delicious and versatile condiment perfect for adding flavour to your favourite dishes. Now available for purchase in bulk! Why buy one when you can buy a carton (3 units) and save?
Do potatoes have gluten? ›
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.
How long to cook Perdue chicken in the oven? ›
Cooking Times
| Breasts/Skinless Breasts |
|---|
| Baking | (350°-375°F) | 30-40 min. |
| Sautéing | | 6-8 min. |
| Poaching | | 35-45 min. |
| Oven Frying | (425°F) | 15-25 min. |
1 more rowPlace chicken tenders in an air fryer basket, making sure the pieces don't overlap. Cook in the air fryer at 360 degrees F (180 degrees C) for 15 minutes. Turn chicken tenders over and continue cooking until chicken is no longer pink in the center and the juices run clear, about 8 more minutes.
How do you cook gluten-free? ›
When cooking gluten-free, there are two important things to remember:
- Be sure to read all ingredients label to ensure you are not accidentally using a product that contains gluten. ...
- Make sure that you are not causing cross-contact by using foods, utensils and other cookingware that has been contaminated by gluten.
How long to cook Perdue Chicken Cutlets in the air fryer? Perdue frozen chicken cutlets are usually fully cooked. Air fry them at 375°F for about 8-10 minutes flipping them once or until the internal temperature is 165°F.
