Gluten-Free Chicken Tenders
August 14, 2016
Who needs fast food? You're going to love this quick, healthy version of kid-friendly fried chicken tenders with BBQ dipping sauce. All the flavor, half the calories, and none of the gluten!
Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3
- Prep: 15 mins
- Cook: 10 mins
- Yields: 4 servings
Directions
1Put the chicken tenders in a bowl and add the mustard, then toss to coat.
2In a plastic bag, combine the flour, cumin, cayenne, and salt.
3Add half the chicken tenders, shake until all are coated, and remove from the flour mixture. Repeat with the second half of the tenders.
4Place half of the oil in a skillet over medium heat and add half the tenders. (Don't crowd the pan, or your tenders will be soggy instead of crispy.)
5Cook on all sides until tenders are golden brown and chicken is cooked through, about 5-6 minutes.
6Add more oil as needed, then cook the second batch. Serve with All-Purpose Finger-Lickin' BBQ Sauce on the side. (recipe below)
To switch up the flavor of your tenders, try adding 1/2 teaspoon each garlic and onion powder to your seasoning mix or substituting Italian seasoning or curry powder for the cayenne and cumin.
This recipe is part of the Star-Gazing Party menu, with Taj's Chicken Tenders & BBQ Sauce, Kale Chips with Cumin and Sea Salt, Spiced Sweet Potato Fries, and Berries with Cacao-Nut Butter Spread. Check out the Star-Gazing Party Menu and Guide for links to all the recipes, plus more handy tips and activities for a wonderful picnic dinner under the stars!
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
Want more recipe ideas? Come check them all out at jjvirgin.com/recipes!
