Introduction
Are your kids obsessed with chicken tenders? Let’s face it, most kids (and plenty of adults!) love them. But as much as we might indulge in the convenience, the reality is that most store-bought chicken tenders are far from the healthiest choice. They’re often loaded with processed ingredients, excessive sodium, unhealthy fats, and artificial additives that leave you feeling guilty after every bite.
But what if you could enjoy the familiar comfort of chicken tenders without the processed baggage? Enter: Real Food Chicken Tenders. These are chicken tenders made with whole, unprocessed ingredients, either crafted in your own kitchen or carefully selected from brands prioritizing cleaner recipes. They offer a delicious and satisfying alternative that nourishes your body and keeps your taste buds happy. Ready to ditch the freezer aisle guilt and embrace a tastier, healthier option? Let’s dive in.
What Does “Real Food” Chicken Tender Mean?
The term “real food” has gained traction in recent years, and for good reason. It signifies a return to simpler, less processed eating. Real food focuses on whole, unrefined ingredients in their natural state, or as close to it as possible. Think fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. It emphasizes nutrient density and avoids artificial additives and excessive processing.
When applied to chicken tenders, the concept of “real food” transforms a potentially unhealthy meal into a wholesome and satisfying option. It’s about taking control of the ingredients and prioritizing your well-being.
Ingredients to Avoid in Standard Chicken Tenders
The first step in embracing real food chicken tenders is understanding what to avoid in their more processed counterparts. Let’s take a look at some common culprits found in conventional chicken tenders:
Highly Processed Ingredients
These often appear as long, unpronounceable names on the ingredient list. Examples include modified food starch, dextrose, hydrolyzed vegetable protein, and various gums. These ingredients often serve as fillers, binders, or flavor enhancers, but offer little to no nutritional value.
Excessive Sodium
Processed foods are notorious for their high sodium content, and chicken tenders are no exception. Excessive sodium intake can contribute to high blood pressure and other health problems. Always check the sodium content per serving and aim for lower numbers.
Unhealthy Fats
Many commercially produced chicken tenders are fried in unhealthy oils like hydrogenated oils or vegetable oils high in omega-six fatty acids. These fats can contribute to inflammation and other health issues.
Artificial Preservatives and Additives
From artificial flavors and colors to preservatives like sodium benzoate and BHT, conventional chicken tenders are often packed with additives that can have negative effects on some individuals. Some studies link these additives to hyperactivity in children or other adverse health effects.
Ingredients to Look For in Real Food Alternatives
Now that we know what to avoid, let’s discuss the ingredients that make real food chicken tenders a better choice:
Whole Chicken Breast
This is the foundation of any good chicken tender. Look for tenders made with whole, unprocessed chicken breast rather than ground or formed chicken.
Simple Breading Ingredients
A simple breading mixture can create a crispy and delicious coating without the need for processed ingredients. Opt for whole wheat flour, almond flour, panko breadcrumbs, or a combination of these. Seasonings like herbs, spices, and garlic powder add flavor without any unhealthy additives.
Healthy Fats for Cooking
Instead of frying in unhealthy oils, choose healthier cooking methods like baking, air frying, or pan-frying in olive oil or avocado oil. These oils offer monounsaturated fats, which are beneficial for heart health.
Minimal Additives
The fewer additives, the better. Real food chicken tenders should contain only the ingredients necessary to create a delicious and satisfying meal.
Exploring Your Real Food Chicken Tender Options
Fortunately, there are two primary paths you can take to enjoy real food chicken tenders: making them from scratch at home or choosing healthier store-bought options. Let’s explore both.
Homemade Chicken Tenders: Taking Control in Your Kitchen
The most effective way to ensure your chicken tenders are truly “real food” is to make them yourself. This gives you complete control over the ingredients and allows you to customize the recipe to your liking.
Benefits of Homemade Chicken Tenders
You know exactly what goes into your chicken tenders, avoiding any unwanted additives or processed ingredients.
Homemade chicken tenders often taste better than store-bought versions because you’re using fresh ingredients and preparing them just before eating.
You can easily adjust the seasonings, breading, and cooking method to suit your preferences.
A Simple Recipe for Real Food Chicken Tenders
This recipe provides a basic framework for making delicious and healthy chicken tenders at home. Feel free to experiment with different seasonings and breading combinations to find your perfect recipe.
Ingredients
1 pound boneless, skinless chicken breasts, cut into tender strips
1 cup whole wheat flour (or almond flour for a gluten-free option)
2 teaspoons garlic powder
2 teaspoons paprika
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, beaten
1 cup panko breadcrumbs (optional, for extra crispiness)
2 tablespoons olive oil or avocado oil
Instructions
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a shallow dish, combine the flour, garlic powder, paprika, onion powder, salt, and pepper.
In a separate shallow dish, beat the eggs.
If using, place panko breadcrumbs in a third shallow dish.
Dip each chicken strip in the flour mixture, then the egg, and finally the panko breadcrumbs (if using). Ensure the chicken is fully coated.
Place the breaded chicken strips on the prepared baking sheet.
Drizzle with olive oil or avocado oil.
Bake for 15-20 minutes, or until the chicken is cooked through and the breading is golden brown. If air frying, cook at 375F for 10-12 minutes, flipping halfway through.
Serve immediately and enjoy!
Tips for Homemade Chicken Tender Success
Gently pound the chicken breasts to an even thickness for even cooking.
Ensure the chicken is completely coated in the breading mixture for a crispy crust.
Baking, air frying, and pan-frying are all excellent options. Baking is the healthiest, while air frying offers a crispy texture with less oil. Pan-frying provides a classic tender experience, but use healthy fats.
Ensure even cooking by leaving space between each tender on your baking sheet or in your pan.
Healthier Store-Bought Chicken Tenders: Making Informed Choices
While homemade chicken tenders are ideal, sometimes convenience is key. Fortunately, there are some healthier store-bought options available. However, it’s crucial to become a savvy label reader to identify the best choices.
How to Read Labels Like a Pro
The ingredient list is your best friend when choosing healthier store-bought chicken tenders. Start by scanning the list for the ingredients to avoid mentioned earlier: processed ingredients, excessive sodium, unhealthy fats, and artificial additives.
Look for tenders made with whole chicken breast, simple breading ingredients, and minimal additives. Pay attention to the sodium content per serving and choose options with lower numbers. Check the nutrition information for fat content and be sure to choose tenders made with healthy oils.
Brands to Consider (with the Caveat of Careful Label Reading)
It’s difficult to provide specific brand recommendations that will always be accurate, as product formulations can change. However, there are some some brands that generally prioritize cleaner ingredients and are worth investigating. These may include brands that emphasize natural or organic ingredients. Always read the label carefully before purchasing.
Things to Prioritize When Choosing Store-Bought Options
Avoid artificial flavors, colors, and preservatives.
Choose options with the lowest sodium content per serving.
Ensure the tenders are made with whole, unprocessed chicken breast.
Check the fat content and look for options made with healthy oils.
A shorter ingredient list with recognizable ingredients is generally a good sign.
The Health Benefits of Real Food Chicken Tenders
Making the switch to real food chicken tenders offers a wealth of health benefits:
Improved Nutrition
Real food chicken tenders are packed with more nutrients than their processed counterparts. You’ll get more protein, healthy fats, and essential vitamins and minerals.
Reduced Exposure to Harmful Additives
By avoiding processed ingredients and artificial additives, you’ll reduce your exposure to potentially harmful substances.
Better Digestive Health
Whole, unprocessed ingredients are often easier to digest and can promote a healthier gut microbiome.
Supports Healthy Weight Management
Real food chicken tenders can contribute to healthy weight management by providing more nutrients and fewer empty calories. You have more control over calorie counts and macronutrient balance.
Serving Suggestions and Delicious Variations
Real food chicken tenders are incredibly versatile and can be enjoyed in a variety of ways. Here are a few serving suggestions and tasty variations:
Healthy Dipping Sauces
Ditch the sugary ketchup and opt for healthier dipping sauces like homemade honey mustard, avocado ranch, Greek yogurt dip with herbs, or a simple balsamic glaze.
Nutritious Side Dishes
Pair your chicken tenders with roasted vegetables like broccoli, carrots, and sweet potatoes. Sweet potato fries baked with olive oil and sea salt, or a fresh salad are also great choices.
Creative Ways to Enjoy
Use your chicken tenders in salads, wraps, or sandwiches. Add them to a whole-wheat wrap with avocado, lettuce, and tomato for a quick and healthy lunch.
Make-Ahead and Storage Tips
Prepare the chicken tenders in advance and store them in the refrigerator for up to 3 days. Reheat them in the oven or air fryer for the best results. You can also freeze cooked chicken tenders for longer storage. Ensure they are cooled before storing, and keep them in airtight containers to prevent freezer burn.
Conclusion: Embracing a Healthier, More Delicious Future
Choosing real food chicken tenders over conventional options is a simple yet powerful way to improve your diet and overall health. By taking control of the ingredients and prioritizing whole, unprocessed foods, you can enjoy the comfort of chicken tenders without the guilt. They are a much needed addition to a balanced diet.
So, whether you choose to make them from scratch or carefully select healthier store-bought options, embrace the real food chicken tender revolution and enjoy a tastier, healthier, and more satisfying meal.
Now it’s your turn! Try this recipe, share your own tips and variations in the comments below, and let’s work together to create a healthier and happier future for ourselves and our families, one delicious chicken tender at a time. Remember, small changes can make a big difference in the long run.
