Easy Gluten Free Chicken Tenders (Crispy, Juicy, & Healthy!)

• 份量: 5 servings
• 活動時間: 15 minutes
• 總時間: 33 minutes

食材

4 1/2 teaspoons nutritional yeast flakes

1 teaspoon dried onion flakes (can substitute 1/2 teaspoon onion powder)

1/4 teaspoon garlic powder

1/4 teaspoon dried parsley

1/4 teaspoon dried thyme

1/8 teaspoon kosher salt

1/8 teaspoon turmeric

1 1/2 pounds skinless (boneless chicken breasts)

3 tablespoons mayonnaise

1 egg (any size)

1/4 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

1/4 cup superfine white rice flour (or gum-free gluten free flour blend)

2 to 3 cups Panko-style gluten free bread crumbs (homemade or store-bought)

Cooking oil spray

步驟

Make the bouillon powder. In a small bowl, place all of the ingredients and whisk to combine well. Set the bowl aside.

Trim the chicken breasts of any fat or gristle. Cut it into strips about 4” long x 3/4” wide x 1/4” thick. Set the chicken aside.

In a medium-size bowl, place the mayonnaise, egg, salt, pepper, and bouillon powder blend. Whisk until very well-combined.

Add the rice flour and whisk until very well-combined again. The batter will be thick.

Using the tines of a fork, add all of the prepared chicken strips to the batter. Toss to coat all sides of each piece of chicken in the batter.

At this point, the battered raw chicken can be covered and refrigerated for up to 8 hours.

When you’re ready to bread and bake the chicken tenders, preheat your oven to 375°F. Line a large rimmed baking sheet with parchment paper and set it aside.

Place 2 cups of gluten free bread crumbs in a medium-size bowl. Again using a fork, add about 1/3 of the battered chicken strips to the bowl at a time.

Toss to coat all sides of each piece of chicken fully in the bread crumbs. Press the chicken pieces gently to help the crumbs adhere to the batter, and add more bread crumbs as necessary to coat all the chicken.

Lift each piece of breaded raw chicken out of the bowl, one at a time, and place flat on the prepared baking sheet. The chicken pieces can be right next to one another, as long as they don’t overlap.

Spray the tops of the chicken strips liberally with cooking oil spray.

Place the baking sheet in the center of the preheated oven. Bake for about 18 minutes, or until the chicken strips are golden brown all over.

Test the thickest pieces of chicken with an instant read thermometer. They should read at least 165°F (but will likely be closer to 185°F).

Serve immediately with your favorite dipping sauce.

筆記

Credit:

營養

• 卡路里: 521 kcal
• 總脂肪: 16 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 7 g
• 反式脂肪: 1 g
• 膽固醇: 145 mg
• 鈉: 654 mg
• 總碳水化合物: 57 g
• 膳食纖維: 3 g
• 總糖: 1 g
• 蛋白質: 34 g