ready to bread |
Jessica Seinfeld (wife of Jerry) wrote a cookbook a few years ago, Deceptively Delicious that also catalogs ideas for this tricky pursuit. My friend Melissa brought over some Mac and Cheese that she made from that cookbook, where she snuck in some pureed cauliflower. She thought it was yummy enough that it might pass by my kids without notice. I had a hunch it wouldn't work, as I guessed Asher would sense the difference. And within one bite, Asher said "something is different about this mac and cheese". He noticed a difference in the taste and texture. Urg! How does he do that!? I think his discernment/critical thinking skills are great LIFE SKILLS, but annoying when trying to sneak in some added healthiness.
Dave cutting those nasty cartilage pieces off of the tenderloins |
dredging in egg |
dredging in crumb mixture |
ready to bake |
(Thank you, Brandi!)
Tricky Chicken Tenders
1/2
cup wheat germ
served with my childhood mac and cheese, (which I'll post soon) and a fruit kebab |
1/4
cup plain dried breadcrumbs
2
Tbsp. ground flax seed (meal)
2
Tbsp. grated Parmesan
1/2
tsp. onion powder
1/2 tsp. garlic powder
1 ½ tsp.
coarse salt
¼ tsp.
ground pepper
1
tablespoon olive oil
2
large eggs
1 1/2
pounds chicken tenders (about 16)
Preheat oven to 450 degrees.
In a food processor, combine wheat germ, bran,
breadcrumbs, flax seed, Parmesan, onion and garlic powders, salt and pepper; pulse to combine.
Add oil; pulse to combine. Transfer crumb mixture to a large bowl. Set a wire rack on a
rimmed baking sheet. In a shallow bowl, lightly beat eggs. Dip chicken in eggs (allowing
excess tro drip off), then dredge in crumb mixture, patting to adhere.
Place on rack, and transfer to oven.
Bake until chicken is cooked throughout, 12 to 14 minutes. Serve with your sauce of choice.
**** You can also freeze these, once you have battered them. Then you can pull out and bake as many as you need at a time. (I wouldn't suggest you do this with chicken you bought frozen...the double freeze situation is one I'd avoid).
In a food processor, combine wheat germ, bran,
breadcrumbs, flax seed, Parmesan, onion and garlic powders, salt and pepper; pulse to combine.
Add oil; pulse to combine. Transfer crumb mixture to a large bowl. Set a wire rack on a
rimmed baking sheet. In a shallow bowl, lightly beat eggs. Dip chicken in eggs (allowing
excess tro drip off), then dredge in crumb mixture, patting to adhere.
Place on rack, and transfer to oven.
Bake until chicken is cooked throughout, 12 to 14 minutes. Serve with your sauce of choice.
**** You can also freeze these, once you have battered them. Then you can pull out and bake as many as you need at a time. (I wouldn't suggest you do this with chicken you bought frozen...the double freeze situation is one I'd avoid).
one of the place cards that Lainey made while I prepared the meal... evidently it was a special occasion to her |
Ken’s honey mustard sauce (you must use this brand, not compromising)
Hickory BBQ sauce (any brand, just make sure it’s smoky)
Mix together 2 parts honey mustard to 1 part BBQ, stir until fully combined and tweak as needed to arrive at desired taste. Dip, eat, & refrigerate any leftover sauce.
Recently, I've been googling healthy frozen chicken tenders or nuggets and I have come to the conclusion that such things don't exist. I try to have some protein at least two meals a day and chicken seems to go with most meals that I make.
ReplyDeleteI love this recipe! I also love that you mentioned that you can freeze these and pull them out when you need them. The only problem is that wheat germ, bran, and flax seed aren't easily found in a college kid's pantry...or a food processor for that matter!
Is a food processor necessary? Will a fork and some patience suffice?
Capri, any kind of chopping will do, it might just be a little rougher of a texture. And those healthy ingredients you mentioned are things that, if you choose to purchase, can be used for many other recipes (like the bran muffins, or granola, or in smoothies), AND they can be placed in ziplock bags and kept in the freezer. They keep for a long, long time in the freezer. OR I can just grind you up some of the crumb mixture and bring it to class someday for you to try it out!
ReplyDeleteI love that last suggestion but that would SO be cheating!
ReplyDeleteNo, I think I just have to take the plunge into the world of “real” cooking and buy some “grown-up” ingredients! If I fail miserably I can always pack them up in a box and give them to you! :-)