Protein can be one of the most expensive items to purchase in the grocery store. Watch the store advertisements for sales and pick up some extra chicken when it goes on sale. You can also look for the 30-40-50 percent discount stickers on some packages. These stickers indicate the meat needs to be sold and used right away…the shelf life is nearing an end. These packages can also be frozen upon purchase.
When I purchase chicken for chicken tenders I often purchase full breasts of chicken (boneless and skinless) and cut them into tenders myself (I get to pick the size). Oftentimes, packaged chicken tenders are more expensive per pound than the breast. HINT: Frozen chicken that is in the process of defrosting is a bit easier to cut than fresh/fully defrosted.
I prefer to purchase organic chicken and free range chicken. There are numerous stories about the health risks of factory farming that have me convinced that I should avoid this in my home, as I know I cannot always avoid this outside my home.
Making chicken tenders is simple. The flavor can be customized in the preparation and/or dipping sauces can be used to add flavor when you are serving them.
If you cut a chicken breast into tenders, consider 1 breast per person eating. If you purchase tenders already cut, consider 4-6 tenders per person.
Base Recipe:
Here’s a recipe for simple GLUTEN FREE CHICKEN TENDERS and ideas for adding additional flavor:
Chicken breast cut to your desired size tenders or chicken tenders
Ian’s Original Panko Bread Crumbs Gluten Free
Olive Oil for Frying
Non-Stick Aluminum Foil for baking
1 small bag (perhaps one fruit and vegetables came in at the grocery store OR a Ziploc)
Flavorings:
McCormick Perfect Pinch Seasoning (ALWAYS double check label to ensure it is still Gluten Free)
Dipping Sauces could include: Sriracha, Ketchup, Honey Mustard, Pesto, and Marinara
Instructions:
1. Preheat oven to 350 degrees
2. Cut chicken breast to desired chicken tender size or use already prepared chicken tenders
3. Add 1/2 Cup Ian’s Original Panko Gluten Free breadcrumbs to the bag for every chicken breast or 6 chicken tenders
4. Season simply with salt and pepper to taste or add a seasoning…4 TBSP per chicken breast or 6 chicken tenders
5. Close bag and use your hands to massage breadcrumbs and seasoning into meat. HINT: You could use a rolling pin for part of the job as well.
6. Add the coated chicken to a pan with 4 TBSP olive oil. Cook on both sides for 5 -7 minutes then transfer to an aluminum foil lined backing sheet and cook for 15-20 minutes on each side…depending on thickness of the chicken.
7. Remove from oven.
Serve:
On a salad, gluten free pasta with vegetables, quinoa, rice, or millet.
Serve as a finger food with dipping sauces and vegetables.
