Athletes' Hot and Spicy Crispy Chicken Tenders

If you’re like me, the first thing I do when considering trying a recipe is check to see how long it takes to make.  To be honest, if I didn’t like the title, I would not have bothered because these tasty high protein tenders do take about 30 minutes. 

Right. Thirty minutes. THIRTY MINUTES! Too long when you are totally bonked after a workout. But if you prep the ingredients ahead of time, now you’re down to 3 minutes to pre-heat the oven and finish the final prep.  While they are cooking in the oven, do some post-workout stretching or yoga, jump in the shower and they will be done.  Ymmm. 

Serves 2 as an entrée  or 4 as an appetizer.  Always a favorite for all age groups.

 INGREDIENTS:

2 Tbsp. Asian garlic sauce or other spicy Asian chili sauce

2 Tbsp. lime juice

2 Tbsp.  honey

¼ tsp sea salt, or to taste

¼ tsp freshly ground black pepper

10 oz. uncooked chicken breast tenders, or boneless, skinless chicken breast, sliced into 8 wide, long strips

½ cup plain whole wheat planko bread crumbs (or other full body natural bread, use food processor to make crumbs)

Product Hint:  Planko bread crumbs are traditionally used in Japanese cuisine; they are coarser, and give an extra crispy crust to the chicken tenders.)

DIRECTIONS:

1. Preheat oven to 375F.  In a medium bowl, stir together the chili sauce, lime juice, honey, salt, and pepper.  Add the chicken strips and too until well-coated. (NOTE: this could be done the day before.)
2. Place the bread crumbs in a shallow bowl.  One at a time, dip all sides of the chicken strips into the bread crumbs and place on a large nonstick baking pan.
3. For extra flavor kick, lightly spray the strips with a zero-cal natural butter spray. 
4. Bake 22 minutes.  Let the chicken cool on the pan for 5 minutes before serving.

Per 2 Fingers: 130 calories, 2 g fat, 0 saturated fat, 11 g carbohydrate, 16 g protein, 190 mg sodium

Exchanges: ½ carbohydrate, 2 lean meat, 0 fat.

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