Take your traditional chicken tenders to the next level with this recipe. These oven baked coconut chicken strips have it all. They are healthy, nutritious, and innovative! What makes these strips innovative is the use of coconut products. Not only is it coated in coconut flakes, but it is also baked with coconut oil. Coconut oil is a great alternative to vegetable oil or canola oil. So, you get a flavor boost as well as a health boost, all in one.
These chicken strips are coated and prepared like any other chicken strips but are baked instead of deep-fried. This way, not only do you save oil, but you save your body from consuming so much oil and fat. Once they’re out of the oven, drizzle a bit of honey to compliment the toasted coconut flavor and serve hot! This will become a family favorite, especially with the kids, and you will feel good about serving them too!
Yields: 6 servings | Serving Size: 3 tenders | Calories: 314 | Total Fat: 13g | Saturated Fat: 9g | Trans Fat: 0g | Cholesterol: 79mg | Sodium: 387mg | Carbohydrates: 20g | Fiber: 3g | Sugar: 4g | Protein: 29g | SmartPoints (Freestyle): 10
- 12 boneless skinless chicken tenders
- 1/2 cup whole wheat flour
- 1 teaspoon Kosher salt
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 3 large egg white
- 1 cup whole wheat Panko breadcrumbs, lightly pulsed in a food processor
- 1/2 cup shredded unsweetened coconut
- 2 tablespoons coconut oil, melted
- 1 tablespoon honey
- Preheat oven to 400 degrees.
- Rinse chicken tenders in cool water. Pat dry and set aside.
- In a small mixing bowl, combine flour, salt, garlic and onion powder. In a second small mixing bowl, place the egg whites and lightly beat with a fork. Finally, in a third medium mixing bowl, combine Panko and shredded coconut.
- Dip each chicken tender in the flour, followed by the egg whites, and last dip the tender in the Panko and coconut mixture. Each time, ensure the chicken in completely coated. Place coated tenders on a nonstick baking pan, do not spray the pan with nonstick spray.
- Drizzle 1 tablespoon of the melted coconut oil evenly on the coated tenders. Bake for 10 minutes, remove from oven, turn chicken tenders over, and drizzle the remaining 1 tablespoon of oil on the second side. Bake an additional 10 to 15 minutes until no pink remains in the center and a meat thermometer reads 165 degrees. Remove from oven and drizzle with honey while hot.
- Serve with your favorite dipping sauce!
Learn more about the benefits of a spoonful of coconut oil by checking out 7 Ways Coconut Oil Boosts Health. How do you use coconut oil in your cooking? Let us know in the comments below!