Flaxseed Crusted Chicken Tenders with Sweet Potato Noodles
Try this Flaxseed Crusted Chicken Tenders with Sweet Potato Noodles recipe.
Try this Flaxseed Crusted Chicken Tenders with Sweet Potato Noodles recipe.
- 1 large egg
- salt and pepper to taste
- 1/4 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 1/4 teaspoon chili powder
- 1/2 cup almond meal
- 8 boneless chicken tenders
- 2 medium sweet potatoes peeled, blade d, noodles trimmed
- to serve: dipping sauce of choice (honey mustard marinara, ketchup, etc)
- for the flaxseed crust:
- 1/4 cup flaxseed (i use bob’s red mill)
- 1 pinch paprika
- Carbohydrate 19.3548010682036 g
- Cholesterol 151.53155 mg
- Fat 16.2063430849582 g
- Fiber 6.10648238084746 g
- Protein 42.096481014515 g
- Saturated Fat 1.39830651322736 g
- Serving Size 1 1 Serving (272g)
- Sodium 276.438502083434 mg
- Sugar 13.2483186873561 g
- Trans Fat 7.69361582523085 g
- Calories 381 calories
Step-by-step
- Preheat the oven to 400 degrees. Line a baking sheet with parchment paper and set aside. NOTE: If you want to skip the oven, then skip this step.
- Place all of the ingredients for the flaxseed crust, into a medium mixing bowl and stir to combine. Pour the breadcrumbs into a shallow baking dish and set aside.
- Beat the egg in a medium mixing bowl and set aside next to the breadcrumbs.
- Dredge the chicken in the beaten egg then dip in the flaxseed crust mixture. Dip on both sides and pat the crust mixture into any crevices on the chicken. Place the chicken on the prepared baking sheets and put into the oven for 12-15 minutes or until no longer pink on the inside and juices run clear. If you aren’t oven-baking, cook the crusted tenders in a skillet with olive oil over medium-high heat until no longer pink on the inside.
- Meanwhile, place a large skillet over medium-high heat and add in the olive oil. Once oil is shimmering, add the sweet potato noodles, season with salt, pepper, chili powder, and cook, tossing, for about 7 minutes or until cooked to your preference.
Operating in a compact galley requires minimizing dishes while maximizing throughput, which means this single-sheet protein and skillet side combination keeps cleanup manageable. Baking the tenders at 400 degrees Fahrenheit on parchment paper prevents sticking without requiring excess oil, while a separate medium skillet handles the vegetable noodles simultaneously. Patting the almond meal and flaxseed mixture firmly into the meat guarantees an even exterior that resists shedding during the transfer to the oven.
Freezing, Reheating, and Doneness
Batch cooking requires proper storage protocols for food safety and texture retention. Freeze cooked tenders in a single layer on a tray before transferring them to an airtight bag for up to two months. Reheat thawed tenders in a 350 degree oven for 8 minutes to crisp the crust without overcooking the interior.
- Judge chicken doneness visually by piercing the thickest portion and verifying the juices run completely clear rather than pink.
- Toss sweet potato noodles continuously over medium-high heat for 7 minutes to achieve tenderness without releasing excess moisture.
