Parmesan Garlic Chicken Tenders

/

baked.

crispy.

dairy-free.

20180211594679597.jpg

my kids loved them which makes me incredibly happy. it's nothin' like making a big batch of something and you're the only one eating it, boooo.  um.  it's COLD here in houston again after i thought we were in the clear of all this winter weather madness, sheesh. ok. *record scratch* normally i'd just ramble on about God knows what in between food pics to keep you entertained while you're here but i feel like a train wreck inside and out today so here's the recipe you came here for. HAHAHA

Yield: 13 tendersPin it

Parmesan Garlic Chicken Tenders

prep time: 15 MINScook time: 35 MINStotal time: 50 mins

baked, crispy, dairy-free!

ingredients:

dry
  • 2 lbs chicken tenders
  • 1/2 cup almond flour
  • 1/2 cup vegan seasoned Italian breadcrumbs
  • 1/2 cup vegan parmesan cheese
  • cracked black pepper to taste
  • pink Himalayan sea salt to taste
  • 1 tsp paprika
  • 2 tsp garlic powder 
  • 1/2 tsp cayenne pepper
  • 1 tsp fresh lemon zest
wet
  • 2 whole eggs, beat
  • 2 tbsp fresh lemon juice

instructions:

  1. preheat oven to 425 degrees and coat a large baking sheet with foil and no-stick cooking spray 
  2. add dry ingredients to your food processor and blend until crumbly yet incorporated well
  3. add crumbs to a shallow dish and set aside
  4. in a separate shallow dish, crack eggs, add lemon juice and beat well
  5. pat chicken tenders dry (using a paper towel or cup towel) and taking one at a time, dip into egg mixture completely first, then coat evenly in the dry mixture
  6. lay coat tenders on foiled pan and ensure they aren't touching; bake for 25-30 minutes or until cooked through.  flip them halfway through baking time.

notes

once done baking, i recommend you broil the tenders for an extra 5-7 minutes on low (or high.. it really depends on your oven)  for a crispier texture, especially if they aren't brown enough to your liking but done on the inside.

calories

115

fat (grams)

3

sat. fat (grams)

1

carbs (grams)

5

protein (grams)

18

sugar (grams)

0
Created using The Recipes Generator

soooo many requests for the best vegan cheese brands and here's one that is already on my big list of fave dairy-free items i'm posting soon.

DSC_0289-01.jpeg

i buy this brand at Sprouts Farmers Market as i stated in my IG stories.

Facetune-201802111610908304.jpg

i did have one last quick piece of news to share!  thank you to MelaninIsLife.com for featuring me in their 10 BLACK FOODIES YOU SHOULD FOLLOW FOR HEALTHY & FINGER-LICKIN' GOOD MEAL IDEAS article recently.  it's always a pleasure and honor to be thought of or recognized; I don't take it for granted.

20180117115475599.jpg

enjoy this recipe and enjoy your week, fit friends! if you like this recipe tag me in your pic on Insta or let me know what you think in the comments below :) 

fitfoodiele blog signature resized.jpg