Healthy Chicken Tenders

Disclaimer: Results may vary.

Although chicken tenders may look harmless once they are coated in breading and then submerged in the deep fryer, you are left with crispy calorie bombs. A traditional chicken tender starts out with a healthy piece of chicken but is then rolled in breadcrumbs and deep-fried. One order of fast food chicken tenders can pack a whopping 700 calories. The following recipe is a much healthier version at only 280 calories per serving, saving you an incredible 430 calories.

3/4 cup panko breadcrumbs
2 tablespoons sesame seeds
1 large egg white
1/2 teaspoon sea salt
1 pound of skinless, boneless chicken breast
1 tablespoon olive oil


Preheat the oven to 475°F. In a large skillet, add olive oil and toast sesame seeds and panko breadcrumbs over high heat until golden, stirring frequently for roughly 5 minutes. Transfer this mixture onto a plate.
In a medium-sized bowl mix egg white and salt with a wire whisk.
Slice the chicken breast into tenders.
Dip the tenders into the egg white mixture then roll in breadcrumbs until they are thoroughly coated.
Place the chicken tenders on a baking sheet and bake for 15 minutes or until no longer pink in the middle. Do not turn the tenders over during baking.
After the tenders are done, remove them from the baking sheet and serve.

Warning :Make sure chicken is cooked through and piping hot before serving.

What makes this recipe so healthy?
This recipe is healthy in the fact it contains fresh chicken breasts and has been baked in the oven without being soaked in fat and grease. Commercially prepared chicken tenders often contain high amounts of trans fats, making them one of the worst foods you can consume.

What are trans fats?
There are actually two types of trans fats: naturally-occurring and artificial. Naturally occurring trans fats are found in foods made from animals that produce trans fats in their digestive system. Artificial trans fats are the result of an industrial process that adds a chemical called hydrogen to liquid oils to make them solid.

Lots of processed foods contain trans fats in the form of partially hydrogenated oils.Despite their detrimental health effects, trans fats are added to most processed foods because it helps to make the food more palatable. Now that the dangers of trans fats have been brought to light, manufacturers are trying to find alternate ways to enhance their foods.

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How do trans fats affect health?
Trans fats lower good cholesterol levels while raising bad cholesterol levels. By consuming trans fats, you could possibly increase your risk of developing stroke or heart attack and possibly even type II diabetes.

Avoiding trans fats
One of the best ways to avoid trans fats is to prepare your meals at home using baking methods as described in the above recipe. By using healthy oils such as olive oil or coconut oil, you can still have the crispy texture that everyone loves while protecting your health