SERVES 2 • PREP TIME: 15 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
5-INGREDIENT, 30 MINUTES OR LESS
Chicken tenders are typically high in salt and deep-fried, adding saturated fat and trans fatty acids into your diet. These chicken tenders are made with lean, baked chicken breasts surrounded by heart-healthy polyunsaturated seeds. They obtain their crispy outer crunch from sesame seeds and crushed pumpkin seeds, while maintaining a moist and juicy interior.
Tahini-Garlic Dressing
works as an excellent dip, and the tenders pair well with
Cheesy Kale Chips
.
2½ tablespoons unsalted raw pumpkin seeds, crushed
2 tablespoons unsalted raw sesame seeds
½ teaspoon freshly ground black pepper
1 teaspoon dried oregano
2 egg whites
8 ounces chicken breast, cut into 1-inch-thick, 2-inch-long strips
1
.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2
.
In a medium mixing bowl, mix the pumpkin seeds, sesame seeds, pepper, and oregano. In a shallow medium bowl, pour the egg whites.
3
.
Dip both sides of the chicken strips into the egg mixture, and then fully coat each strip with the seed mixture. Place them on the baking sheet and cook for 10 minutes, until the seeds are
lightly browned and the chicken is cooked through. Divide and serve with a side of your choice. Store in an airtight container in the refrigerator for up to 3 days.
FLAVOR TIP:
Add 1 teaspoon of finely chopped fresh sage to the seed mixture for a sweet and slightly bitter flavor enhancement.
Per serving:
Calories: 259, Total fat: 13g, Saturated fat: 2g, Cholesterol: 80mg, Sodium: 75mg, Potassium: 165mg, Magnesium: 88mg, Carbohydrates: 3g, Sugars: <1g, Fiber: 2g, Protein: 33g, Added sugar: 0g, Vitamin K: 4mcg