KETO DIET Keto Dinner Ideas

Crunchy Keto Chicken Tenders W Honey Mustard

These(calling all crunch-a-holics) Crunchy Keto Chicken Tenders W Honey Mustard are super easy to make and totally delicious! For the ultimate crunch package, they are coated with crushed pork rinds. These Keto Chicken Strips paired with an addicting honey mustard are a recipe the whole family will love!

Ingredients

  • ▢2 lbs chicken tenders
  • Egg Mix
  • ▢1 egg
  • ▢¼ cup water

Breading

  • ▢100 g pork rinds
  • ▢½ c parmesan cheese
  • ▢1 tbsp chili powder
  • ▢1/2 tsp sea salt
  • ▢½ tsp black pepper
  • ▢1 ½ tsp garlic powder
  • ▢1 tsp onion powder

Instructions

Prep

  1. By getting all the components ready, you’ll want to start, and heat your oven/fryer to 400°.
  2. Line two baking sheets(If baking) with parchment paper/non stick baking mats.
  3. Into a fine crumble, pulse pork rinds in a food processor. Into a bowl(medium sized), toss them with onion powder, chili powder, sea salt, ground black pepper, garlic powder and parmesan cheese. Crushing up any clumps of parmesan/pork rinds, whisk to combine.
  4. Whisk the egg with water in another bowl until it gets fully combined, then from each chicken tender, cut the ligaments.

Oven Method

  1. Into the egg mix, dunk a chicken tender with one hand then without touching it with your hand, drop into the pork rind mix. Toss the chicken in the pork rinds using the other hand, then place one of the baking sheets .
  2. Diving the tenders evenly between both baking sheets, continue until all the chicken has been coated. In between each tender, there should be room.
  3. You should have pork rinds and leftover egg. Until all of the pork rinds have been used up, double dip the coated chicken.
  4. For 16-20 minutes, in the preheated oven, bake the coated chicken, until the internal temperature(largest piece) has reached 165°. Cool slightly.
  5. Then enjoy!

Air Fryer Method

  1. Into the egg mix, dunk a chicken tender with one hand then without touching it with your hand, drop into the pork rind mix. To toss the chicken in the pork rinds, use the other hand.
  2. Continue to do so until all chicken has been coated.
  3. You should have pork rinds and leftover egg. Until all of the pork rinds have been used up, double dip the coated chicken.
  4. To the basket, add the prepared Keto Chicken Tenders and spray lightly with cooking oil. You’ll most likely have to cook these in multiple batches so do not over-crowd.
  5. Heat for Seven minutes, flip the chicken and then with cooking oil, spray lightly. Until the internal temperature of the largest piece has reached 165°, cook for Six more minutes.
  6. Cool slightly.
  7. Then enjoy!

Nutrition

Serving: 0.5lb
Calories: 587kcal
Carbohydrates: 2.5g
Protein: 90.8g
Fat: 20.9g
Sodium: 1474mg
Fiber: 0.9g
Net Carbs: 1.6g

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