This was my kid's first repeated request since I moved her to a ketogenic diet. I rarely if ever made chicken fingers before keto. Fried chicken, of any variety, was a messy affair with breading stations and splattering grease. I also never fed Keto Kid a lot of junk food, she could have a burger or chicken strips if we went out to eat but we didn't make those kinds of foods at home. With all of the kid friendly food that has left our house since we went Keto, there has been some redesigning of the rules around food, like having chicken tenders whenever we please. Keto Kid approves.
There is somewhat of a breading station but luckily its only two steps but the best part of this recipe is eliminating the frying aspect. They are baked on a tray cutting down on mess and time spent in front of a hot stove. Make sure to get your bread crumbs very finely broken. I suggest either buying pork panko (expensive) or running them through your food processor for a minute or two and making your own. A rolling pin works too but you'll end up with some larger crumbs that don't coat as evenly.
Yield: 4
Chicken Tenders
prep time: 5 minscook time: total time: 5 mins
ingredients:
1 egg
1 lb chicken tenders
1 6oz bag of pork rinds, very finely crushed
1 tbsp all purpose salt free seasoning (I use Trader Joe's all purpose seasoning)
salt and pepper to taste
instructions:
1. Preheat your oven to 375 degrees.
2. Dry the chicken tenders with a piece of kitchen paper then sprinkle generously with seasoning and set aside.
2. Dry the chicken tenders with a piece of kitchen paper then sprinkle generously with seasoning and set aside.
3. Whisk the egg in a shallow bowl
4. Very finely crush a bag of pork rinds either in your food processor or by bashing the bag with a rolling pin or a can until they are a fine and uniform consistency.
5. Dredge each chicken piece in the egg, getting rid of any extra, then dip in the pork rinds and press down, rolling it to cover each side. Alternatively, I like to drop the chicken pieces one at a time into the bag of pork rinds and shake vigorously to coat. Make sure to do the chicken pieces one at a time to prevent clumping from extra moisture and to throw away any remain pork rinds in the bag as they have come into contact with the raw chicken.
6. Bake for around 15 minutes until tenders are crisp and fully cooked.
6. Bake for around 15 minutes until tenders are crisp and fully cooked.
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