Coconutty Chicken Tenders

When I first got married, I received a cookbook with recipes for two. Sixteen years, four moves and three children later, the cookbook has long since disappeared. But I recall the one standout chicken dish I made from it on a regular basis. The trick was to first coat the chicken breast with a butter/mustard mixture and then smother it in breadcrumbs and Parmesan cheese. I’m sure the breadcrumbs were from a cardboard container and the Parmesan, too, but the result was a moist, oh-so tender breast. Couldn’t this same technique be used to create a healthy, homemade chicken tender that my whole family could enjoy eating? Yes, thanks to that lost, random cookbook from 1996. Here it is…updated with more wholesome ingredients for the 2012 family.

 Coconutty Chicken Tenders (nut-free)

1 ½ pounds boneless, skinless chicken breasts (preferably free-range organic)

3 tablespoons organic virgin coconut oil, melted (coconut oil is solid at room temperature)

2 teaspoons organic agave nectar

1 teaspoon Dijon mustard

½ teaspoon garlic salt

¼ teaspoon white pepper

1 1/2 cups whole-wheat breadcrumbs (see note)

Note on the breadcrumbs: Yes, it seems a bit laborious when you are trying to get a weeknight dinner together and have fighting siblings and a whining toddler on your hands. But it really isn’t too bad to whip up some breadcrumbs in your food processor. Make them in the morning and double the amount so you have extra to stash in the freezer for next time. You’ll feel so much better eating the homemade kind rather than the processed ones that have been sitting on a shelf.

Directions:

Preheat the oven to 375 degrees. While the oven preheats, place around 5 pieces of whole wheat bread (a great way to use up those end pieces no one wants to eat) on a baking sheet.  Slip them into that same oven to toast a bit and dry out. When cool, rip them into pieces and place in the food processor. Blitz away!

Cover a large baking sheet with non-stick foil (or regular foil sprayed with cooking spray).

Slice the chicken breasts lengthwise into 1 1/2 inch strips. Combine oil, mustard, agave, salt and pepper in a small bowl. Place breadcrumbs in a shallow dish. Working with one chicken piece at a time, brush all sides of the tender with the oil mixture and then roll immediately in the breadcrumbs using your hands to press the crumbs onto the chicken. (The oil will start to solidify as it comes into contact with the cold chicken so work quickly.)  Place on the prepared baking sheet and bake for 15-18 minutes turning the pieces over half way through.

This is delicious on its own with a healthy starch and vegetable. Or, cut into chunks and add to your favorite salad.