Crispy Chicken Tenders and Sweet Maple Dijon (low FODMAP)
10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3
Chicken tenders are not just for kids—especially if you make them with my parmesan panko crust and maple Dijon dipping sauce. These oven-baked chicken tenders are crispy on the outside with a delicious golden crust and tender on the inside. The lemony marinade and sweet maple Dijon dipping sauce are a perfect pairing with the crisp chicken. Serve it as a main course with one of my crisp green salads, or serve it as an appetizer that’s sure to please everyone.
Ingredients: Chicken Tenders
1 large egg
2 tablespoons garlic-infused olive oil
2 tablespoons lemon juice (juice of about 1/2 a lemon)
3/4 teaspoon Kosher salt
1/4 teaspoon black pepper
28 ounces chicken tenders or thin cut chicken breasts cut into strips
1 cup gluten-free Panko breadcrumbs
1 teaspoon paprika
1/2 teaspoon Smoke N Sanity Essence of garlic salt (use code IBSGC10 for 10% discount)
1/2 teaspoon Smoke N Sanity Essence of onion salt (use code IBSGC10 for 10% discount)
1/4 cup fresh grated parmesan cheese
Ingredients: Sweet Maple Dijon
1/4 cup of mayonnaise
1/8 cup Dijon mustard
1/8 cup of maple syrup
1 teaspoon of white vinegar
Crushed red pepper flakes
Kosher salt
Directions
(1) Prepare: Preheat oven to 400 degrees F. Lightly grease a rimmed baking sheet with olive oil. Set aside.
(2) Marinate the chicken: In a medium bowl, whisk together the egg, oil, lemon juice, garlic-infused olive oil, salt, and pepper. Submerge chicken tenders into the egg mixture and let sit for 5 minutes while preparing the bread crumb mixture. If time allows, cover and allow the chicken to marinate in the refrigerator for 30 minutes to an hour.
(3) Prepare the coating: In another bowl, combine the breadcrumbs, paprika, garlic salt, onion salt, and parmesan cheese.
(4) Dredge the chicken: Dredge the egg-coated chicken in the Panko/parmesan mixture, lightly pressing to evenly coat each piece. Arrange the coated chicken tenders on the prepared baking sheet, leaving space around them so they don’t touch.
(5) Bake: Put the tray in the oven and bake for 10 minutes. Flip and bake for an additional 5-10 minutes or until just cooked through.
(6) Plate and serve: Serve as an appetizer with plenty of maple Dijon dipping sauce, or serve alongside one of my crisp green salads for a quick and easy main course.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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