Introduction
Are you searching for a tasty and healthy meal prep idea that fits your fitness lifestyle? Look no further! These Asian chicken tenders are not only low in carbs but also packed with flavor and nutrients that will keep you satisfied and energized throughout the day. Whether you’re hitting the gym or simply looking to maintain a healthy diet, these tenders are a perfect choice.
With a delightful blend of Asian spices and a crispy texture, these chicken tenders can easily become a staple in your weekly meal prep. In this article, we will explore the ingredients, preparation, and cooking methods to create these delicious tenders. Plus, we’ll address some frequently asked questions to ensure your cooking experience is seamless. Let’s dive in!
Recipe Overview
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
- 1 lb chicken breast, cut into tenders
- 1/4 cup almond flour
- 1/4 cup coconut flour
- 2 large eggs
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 1 tablespoon sesame seeds (for garnish)
- Chopped green onions (for garnish)
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a bowl, whisk the eggs, soy sauce, and sesame oil together until well combined.
- In another bowl, mix the almond flour, coconut flour, garlic powder, ginger powder, black pepper, and salt.
- Dip each chicken tender into the egg mixture, allowing excess to drip off.
- Coat the chicken tender in the flour mixture, pressing gently to adhere.
- Place the coated tenders on the prepared baking sheet, ensuring they are spaced apart.
- Bake in the preheated oven for 15-20 minutes or until the chicken is cooked through and golden brown.
- Remove from the oven and sprinkle with sesame seeds and chopped green onions for garnish.
- Allow to cool slightly before serving or storing in meal prep containers.
Why These Chicken Tenders Are Perfect for Meal Prep
Meal prepping is a fantastic way to save time and ensure you have healthy meals on hand. These Asian chicken tenders are ideal for meal prep for several reasons. First, they are quick to make, taking only about 35 minutes from start to finish. Second, they can be easily stored in the refrigerator or freezer, making them perfect for busy weeks.
Additionally, they are low in carbs, which is essential for those following a ketogenic or low-carb diet. The use of almond and coconut flour instead of traditional bread crumbs keeps the carb count low while providing a satisfying crunch. You can enjoy these tenders as a main dish or as a protein-packed snack.
Serving Suggestions
The versatility of these Asian chicken tenders allows for various serving options. Here are a few ideas to consider:
1. **Salad Topper**: Slice the cooked tenders and toss them onto a bed of mixed greens with your favorite low-carb dressing for a refreshing salad.
2. **Wrap It Up**: Use lettuce leaves as wraps, adding sliced vegetables and a drizzle of low-carb sauce for a delicious hand-held meal.
3. **Bowl Meal**: Serve the tenders over cauliflower rice or zucchini noodles with steamed veggies for a complete low-carb meal.
4. **Snack Time**: Enjoy them as a protein-rich snack with a side of low-carb dipping sauce like sugar-free teriyaki or spicy mayo.
Storage Tips
Proper storage is key to keeping your meal prep fresh and flavorful. Allow the chicken tenders to cool completely before placing them in airtight containers. They can be stored in the refrigerator for up to four days or frozen for up to three months. To reheat, place them in the oven at 350°F (175°C) for 10-15 minutes or until heated through, ensuring they remain crispy.
Frequently Asked Questions
1. Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs can be used for a juicier option. Just adjust the cooking time accordingly.
2. How can I make these tenders spicier?
Add red pepper flakes or a dash of hot sauce to the egg mixture for an extra kick.
3. What can I substitute for almond flour?
You can use sunflower seed flour or a store-bought low-carb breading mix if you have nut allergies.
4. Can I prepare these tenders ahead of time?
Absolutely! They can be prepared and stored in advance, making them a great meal prep option for busy lifestyles.
Conclusion
These Asian chicken tenders are not just a meal; they are a delicious and nutritious solution for fitness enthusiasts seeking low-carb options. With their crispy texture and bold flavors, they are bound to become a favorite in your meal prep rotation. Whether enjoyed as part of a meal or as a snack, they provide the energy you need to power through your day.
So, why wait? Gather your ingredients, follow the simple steps, and treat yourself to a batch of these delightful tenders. Your taste buds and your fitness goals will thank you!
