Hi everyone! Wishing you a great day!
When I was a younger would always order chicken tenders in so many restaurants. That was my go-to meal all the time, combined with fries of course!
I typically prepare food based on my cravings... So, yes I was craving some chicken tenders. But before jumping into the #recipe, I just want to talk about deep frying and why this cooking method has such a bad reputation. Also, I want to clarify that this post is not intended to teach everyone to avoid at all costs this cooking method either. Every now and then won't really make a difference.
Deep frying consists in utilizing a lot of oil at really high temperatures. Like I mentioned in my cooking oils IGTV video, all oils have a specific smoke point. If you're using an oil with a lower smoke point, it will burn really fast and release free radicals, hydrogenate the oil (which means that the type of fat in the oil will convert into trans fats) and give a bitter taste to food too. Even while choosing an oil with a higher smoke point, if you're cooking a lot of food eventually it will reach its smoke point and burn too, but at a much slower pace.
It is well known and linked that the constant consumption of trans fat can cause chronic conditions, especially in the cardiovascular system. So it's important to have this in mind so we know that we can enjoy foods that are deep fried but also remember that this is not the most nutrient dense option.
My recommendation would be to focus on oils that have a higher smoke point if you are deep frying your food. Many of you know the benefits that extra virgin olive oil provide us, but deep frying with this oil will not be a good option since it has one of the lowest smoke points, compared to other oils. Avocado oil, peanut oil, canola oil and refined coconut oil have higher smoke points (although you know my love for avocado oil). Personally I like to cook everything with avocado oil for its high smoke point and benefits. But feel free to choose the option that you like the best.
After the information, comes the yummy #recipe
Ingredients:
3-4 sourdough slices
2 eggs
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 teaspoon chili powder
1/4 teaspoon pepper
2 tablespoons tapioca flour*
0.75-1lb chicken tenders
Method:
Preheat the oven to 410ºF
In a food processor place the sourdough slices to obtain the breadcrumbs
Transfer to a place, add all the seasonings and tapioca flour
In a bowl beat the eggs and set aside
To bread the chicken tenders, place 1 in the bowl with eggs and coat it well, then transfer to the plate with breadcrumbs and place it on a baking sheet with parchment paper.
Repeat this process until you finish breading all the chicken tenders
Bake for 15 minutes, flip them and bake them for other 15 minutes.
If you want them to look a little bit darker, you can broil them for a few minutes (3 min approximately).
Serve and enjoy! Feel free to combine them with the sides of choice. I made some sweet potato fries and combined them with a side of fresh carrots.
Recipe Notes:
* Feel free to substitute the tapioca flour for the one you have at home. Adding a type of starch helps the breading stick better and it won't fall off easily after cooking.
Products I used for this recipe:
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