Everyone loves the ubiquitous chicken tender, so here’s a restaurant-style (but completely salt free!) recipe for guilt-free enjoyment. Although fried food should be eaten in moderation, it’s worth investing $50 in a small deep fryer to do the job right. When those inevitable cravings call – and you know they will – you’ll know exactly what is going into your food – and most importantly, into YOU.
SODIUM CONTENT: 144.1 mg per serving
3.5 lbs. boneless skinless chicken breast tenderloins, rinsed and patted dry
1 c. all-purpose flour
1/2 c. salt-free seasoned breadcrumbs (available at some grocery stores and online at healthyheartmarket.com)
2 t. dried garlic powder
1 t. ground paprika
1 t. freshly ground black pepper
1/2 c. milk
1/2 c. honey
Preheat your deep fryer to 350 degrees or heat 1-2 c. vegetable oil in a frying pan over medium-high.
Combine the flour, bread crumbs and seasonings in a large zip-top plastic bag. Seal and shake well to combine. Whisk together the milk and egg in a shallow bowl.
Once oil is heated, begin assembling the chicken. Working with a just few pieces at a time, dip the chicken into the milk mixture, then place in the flour bag, seal and shake vigorously to coat. Add chicken to fryer or pan and cook to a deep golden brown, about 5 minutes. Remove and drain on paper towels. Serve hot, with honey for dipping.