Is there a healthier way of cooking chicken tenders that your kids will love? This article shares one good option.

Chicken tenders are those lean strips of meat usually located near the chicken breasts. Kids love this cut. I can’t blame them. After all, chicken tenders are juicy. And there’s no bone to deal with.

I know that many parents love to deep fry chicken tenders. Sure, deep fried chicken tenders are delicious that children especially the picky ones won’t be able to resist them. Yet this isn’t exactly the healthiest way of cooking chicken tenders.

The dangers of deep frying chicken tenders

Deep fried chicken tenders are high fat especially those that are bad for our health. It is also high in calories, which would mean that your children and even you will eat more calories and possibly gain some unwanted pounds.

Consuming deep fried foods like chicken tender can also lead to certain diseases like cancers.

One study conducted by experts at the Fred Hutchinson Cancer Research Center showed that eating deep fried foods like chicken tenders, French fries, and fried fish can lead to increased risks of prostate cancer.

The culprit is said to be carcinogenic compounds like polycyclic aromatic hydrocarbons and heterocyclic amines that form when chicken meat is cooked with oil at high temperatures.

Eating deep fried chicken tenders could also increase the risks of diabetes and heart disease. Another study conducted at the Harvard School of Public Health looked into the case of more than 100,000 individuals for the past 25 years.

The researchers who did the study found out that the people who ate fried food at least once a week during their lives had a greater risk of both diseases. The risks also went up as the frequency of consuming fried food increased.

Tossing chicken tenders with cornmeal

But we know that deep fried chicken tenders aren’t just delicious; the kids love it because it is crunchy. So what is a better or healthier way of cooking chicken tenders?

I suggest you toss it with cornmeal.

Yes, cornmeal— that whole grain ingredient that has been a staple of American cooking for many centuries.

Cornmeal is considered a very versatile food. It can add a sweet and rugged flavor to all types of recipes, from breakfast to dinner.

There are several grinds of cornmeal. Coarse ground cornmeal has large grains that can take a while to soften. It’s the usual choice for polenta, porridge, and baked goods.

Finely ground cornmeal is very much like flour. It has smaller grains compared to coarse ground cornmeal. This is the type of cornmeal that you can use for coating fried foods, muffins and pancakes.

Medium ground cornmeal, on the other hand, is the usual choice for making Southern-style cornbread.

There are also health benefits from eating food with cornmeal as an ingredient. Cornmeal is rich in iron that can support the transport of oxygen throughout the body. Iron is also essential to brain function.

Cornmeal is also high in phosphorus that contributes to the good function of the enzymes.

Easy Tossing Corn Crusted Chicken Tenders

Anyway, here’s the chicken tender recipe that I would like to share. This easy tossing, corn crusted chicken tender is a healthier alternative to deep fried chicken tenders. It can make the chicken meat crunchy without deep frying the latter.

This recipe also includes a honey mustard dipping sauce that is a healthier alternative to mayo-based sauces. The honey mustard sauce is creamy and delicious but doesn’t have many calories.

This makes about four servings. It should not take you more than 30 minutes to finish this recipe.

Ingredients:
● Chicken tenders, about a pound
● Salt
● Quarter teaspoon of ground pepper
● 3 tablespoons of cornmeal
● A tablespoon of extra virgin olive oil
● Half cup of plain Greek yogurt
● Quarter cup of honey
● Quarter cup of spicy brown mustard
● 1-2 tablespoons of lemon juice

Step by step guide:
1. Let’s start by preparing the dipping sauce first. Put the honey, yogurt, lemon juice and mustard in a small bowl. Stir well until the ingredients have been evenly mixed.
2. Cover the bowl and put it in the fridge.
3. Dust the chicken tenders with salt and pepper.
4. Add the extra virgin olive oil in a large, non-stick pan placed over medium high heat.
5. Put the cornmeal in a bowl. Then add the chicken and then toss the meat to coat.
6. Go back to the non-stick pan and lower the heat. Cook the chicken tenders until the skin becomes colored brown. This should not take you more than 8 minutes per piece.
7. Serve the chicken tenders with the dipping sauce you stored in the refrigerator.

Note: If you need more than 8 minutes to cook, your chicken could be too dried. But if you are too hurry, your tenders might be still raw. So, be careful while cooking, there are many signs to recognize your chicken is cooked, then you don’t need to worry about serving raw meat anymore.

Conclusion
This is a much healthier way of cooking chicken tenders. And I guarantee you that your kids and your spouse will find this recipe delicious, too.

What do you think of this recipe? Share your thoughts in the comments section below. And please don’t forget to share this recipe on your Facebook or Twitter accounts.

About the author:
Dear my lovely friends, I’m Susan Conley – a host of the blog http://www.cookthestone.com. I have huge passions for cooking and blogging. That’s just a small reason why my blog was created. Sharing useful information to you brings me joy and happiness. It will be even more awesome if I can receive your comments and supports. My family loves my food, hope you feel the same. Happy cooking!