Homemade Chicken Tenders

by Patrice on April 4, 2011 · 6 comments

in Recipes

Once the single mom has disciplined herself to reading the ingredients and nutritional labels on the food she offers her family, she may feel a pang of guilt when she gives into their demands for their favorite foods, especially if the normal source of the food is a fast food restaurant or processed and frozen preparations. But there are many favorites that can easily be made at home with the benefit of added nutritional value.

There aren’t a lot of kids who don’t like chicken. Call them chicken nuggets, chicken fingers or chicken tenders, the pieces of mean encased in bread crumbs or batter seem to be a favorite of many whole families. They aren’t as hard to make as you might think.

For this recipe, one chicken breast is considered a serving size. The recipe is for one serving, so adjust the ingredients depending on the size of your family. You should be able to put the meal together in about ten minutes. That’s just slightly longer than it takes at the drive through on a busy evening. It takes another 20 minutes to bake, which gives mom plenty of time to prepare the side dishes.

  • 1 4-oz. boneless, skinless chicken breast
  • ¼ c. egg substitute or skim milk
  • 1/3 c. flaked, high-fiber cereal, crushed

Preheat the oven to 350 degrees F.

  1. Rinse the chicken breast and pat it dry. Cut it into strips.
  2. Dip the strips into the milk or egg substitute.
  3. Coat the strips of dipped chicken by rolling it in the crushed cereal.
  4. Place the coated chicken strips onto a non stick baking pan.
  5. The chicken should bake for 18 to 20 minutes. It’s ready to be turned after 9 minutes. The chicken will be white throughout when it is done.

When you compare this recipe to prepackaged chicken, you’ll be surprised to find out that you are giving your kids 12 grams less fat per serving. Some other nutritional benefits are the introduction of 185 mg of folic acid, and increase from 4 mg of iron to 10, an increase to 44 mg calcium from the 2 mg calcium found in the fast food chicken. The big payoff is in the sodium reduction. The serving of chicken that you previously served the kids had approximately 670 mg of sodium. Using this recipe, your child is getting only 239 mg of sodium per serving.

Next time your kids are begging for their favorite chicken, you can be confident that you are giving them a nutritious meal that the whole family will love.

About Patrice

Patrice Campbell is a freelance writer working from the Denver area. Campbell started her writing career in the 1980’s, working for several Wisconsin local papers as a news, human interest and features writer, as well as a photographer.

{ 6 comments… read them below or add one }

CHattin, single parent families April 5, 2011 at 2:12 am

I’ll definitely be trying this recipe out – my son loves chicken nuggets/fingers, and we generally buy the frozen ones, or when lazy the take-away ones – so it will be good to be able to make him proper chicken nuggets from hand!


Savannah April 5, 2011 at 8:53 am

If you have to save time the next time you make him dinner and he wants chicken nuggets, make sure to buy ones from the store that are organic, and whole breast meat.


Karen April 10, 2011 at 11:23 pm

This is a perfect quick meal for children, what child doesn’t love chicken tenders! I am going to be trying this real soon for my children.


Savannah April 12, 2011 at 12:44 pm

It’s pretty much the go-to food for all children, so I love that there’s such a healthy recipe out there!


Emily April 11, 2011 at 2:43 am

I’m sure this recipe taste so good! And I love it more because it’s less fat than the usual chicken recipes.


Savannah April 12, 2011 at 12:45 pm

I’m glad you tried it and liked it so much!


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