Recent Posts

Archive

Tags

Crispy Oaty Chicken Tenders


Oaty Chicken Tenders

I first started making these tenders at my cooking workshops but the soon became a favourite in our house. These oaty chicken tenders are everything you'd want from a chicken tender. They are crispy on the outside and tender on the inside, except without the highly processed ingredients you find in the shop-bought variety. They are free of trans fats, gluten, wheat and if you leave out the cheese they're also dairy-free. This batter can also be used to coat fish, such as salmon and cod.


INGREDIENTS:⁣

● 4 chicken breasts⁣

● 75g seasoned ground oats⁣

● 25g grated parmesan cheese⁣

● 2 tbsp oil⁣

● 4 sprigs of fresh parsley, finely chopped⁣

● 2 tbsp dried mixed herbs⁣

● 1 tbsp garlic powder⁣

● 1 tsp chili flakes⁣

● 1 tsp cayenne pepper⁣

● 1 egg⁣

● Salt & pepper⁣

METHOD:⁣

1. Preheat oven to 180°C. Line a baking sheet with parchment paper.⁣

2. Using a blender or NutriBullet, blitz half of the oats and grated parmesan until they form a rough flour, then add to a medium sized bowl. Add the remaining oats, the chopped parsley, dried herbs, spices, salt and pepper. Leave to one side.⁣

2. Using a blender or NutriBullet, blitz half of the oats and grated parmesan until they form a rough flour, then add to a medium-sized bowl. Add the remaining oats, the chopped parsley, dried herbs, spices, salt, and pepper. Leave to one side.⁣

cover with a sheet of parchment paper or cling film. Using a rolling pin, pound⁣

cover it on all sides (using your non-eggy hand), then place it onto the hot⁣each breast into 4-5 lengthways strips (against the grain). Season the chicken with salt and⁣

pepper.⁣

4. In a shallow bowl, beat the egg, then add salt and pepper.⁣

Oaty Chicken Tenders

5. Once the chicken is seasoned and the oaty coating is prepared, it’s time to⁣

heat up a frying pan and add 2 tbsp of oil.⁣

6. Firstly, dip the chicken into the egg, then lay it flat in the oat mixture and⁣

cover it on all sides (using your non eggy hand), then place it onto the hot⁣

frying pan. Do this will all the chicken.⁣

7. Once the chicken starts to turn golden brown, add it to the baking tray and⁣

bake for a further 8-10 minutes.

  • Instagram - Black Circle
  • Black LinkedIn Icon
  • Facebook - Black Circle
  • Black Twitter Icon

Lisa@nourishforlife.ie

A7 Santry Business Park

Swords Road

Dublin 9

Designed by Lauren Smyth

Have You Signed Up For Our Newsletter Yet?