Gluten-Free Chicken Tenders
By The Sneaky Chef
- Yields:
- 4 servings
- Serving Size:
- 3-4 tenders ( 3-4 oz.)
- Portion:
-
- Adult :
1 serving
- 9-12 :
¾ serving
- 5-8 :
½ serving
Ingredients
- 1/2 teaspoon Pepper Freshly Ground
- 3/4 tsp Salt
- 2 1/2 tsp Olive Oil
- 1/2 cup Parmesan Cheese
- 2 cups Bread Crumbs Gluten Free
- 1/4 cup Carrots Pureed
- 2 Eggs
- 1/2 cup Cornstarch
- 1 pound Chicken Tenders
|
Nutritional Chart
|
|
Calories
|
Protein
(g)
|
Fat
(g)
|
Carbs
(g)
|
Fiber
(g)
|
Sugar
(g)
|
Sat. Fat
(g)
|
Sodium
(mg)
|
|
Salt
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
1743.75
|
|
Olive Oil
|
99.0
|
0.0
|
11.2
|
0.0
|
0.0
|
0.0
|
1.55
|
0.0
|
|
Parmesan Cheese
|
140.0
|
10.6
|
10.6
|
0.73
|
0.0
|
0.0
|
7.06
|
810.0
|
|
Bread Crumbs Gluten Free
|
372.0
|
8.64
|
14.64
|
50.8
|
4.0
|
3.53
|
4.2
|
990.0
|
|
Eggs
|
144.0
|
12.58
|
9.94
|
0.76
|
0.0
|
0.76
|
3.2
|
140.0
|
|
Chicken Tenders
|
472.0
|
88.6
|
10.2
|
0.0
|
0.0
|
0.0
|
2.89
|
1140.0
|
| Recipe Total |
1227.0
|
120.42
|
56.58
|
52.29
|
4.0
|
4.29
|
18.9
|
4823.75
|
| Adult |
306.75
|
30.1
|
14.15
|
13.07
|
1.0
|
1.07
|
4.72
|
1205.94
|
| 9-12 |
230.06
|
22.58
|
10.61
|
9.8
|
0.75
|
0.8
|
3.54
|
904.45
|
| 5-8 |
153.38
|
15.05
|
7.07
|
6.54
|
0.5
|
0.54
|
2.36
|
602.97
|
| * Ingredients not shown (Pepper Freshly Ground, Carrots Pureed, Cornstarch) have none of the above values. |
|
Preparation
1. Place cornstarch in a shallow dish or on a plate. Beat eggs with pureed carrots in a shallow bowl and place next to the cornstarch. In a third shallow dish combine the gluten free bread crumbs with the Parmesan cheese.
2. Dredge each piece of chicken in the cornstarch, shaking off excess, then the egg mixture, and then the gluten free bread crumb mixture. Press breading evenly onto both sides of the chicken.
Pan-Fry Method:
Heat 2 tbs oil in a large skillet over moderately high heat until hot but not smoking. Add a few strips at a time, pan-frying on one side until the crumbs look golden, about 2-3 minutes. Watch for burning, and turn down heat if necessary. With tongs, turn the pieces over and lightly brown the second side until golden, about 3 minutes. Reduce the heat to low and continue heating chicken until cooked through, about another 10 minutes.
Oven-Bake Method (not as brown and crisp, but easier):
Preheat oven to 400 degrees. Place breaded tenders on a lightly oiled cookie sheet and bake for 10-12 minutes. Turn chicken tenders over once with tongs, then return to oven for another 10-12 minutes until cooked through.
