This hemp-crusted baked chicken tenders recipe is a healthy and innovative twist on a classic favorite. Ideal for a midweek dinner or a casual gathering with friends and family, it offers a unique nutty flavor and crunchy texture from the hemp seeds. The crust, made from hemp seeds and ground almonds, is both delicious and packed with nutritious benefits.
Photos of Hemp-Crusted Baked Chicken Tenders Recipe
In this recipe, hemp seeds are the star ingredient. They are small, brown seeds that are highly nutritious and rich in healthy fats, protein, and various minerals. They are often used in health foods and add a mild nutty flavor to dishes. If you cannot find them in your local supermarket, they are likely to be available in health food stores or online. Another ingredient to note is ground almonds, which are simply almonds that have been finely ground. They are frequently used in baking and add a subtle sweetness and nutty flavor to dishes.
Ingredients for Hemp-Crusted Baked Chicken Tenders
hemp seeds: These seeds are a great source of plant-based protein and Omega-3 fatty acids. They give our chicken tenders a unique texture and flavor.
ground almonds: Ground almonds help to create a crunchy crust and add a subtle nutty flavor to the chicken tenders.
garlic powder: This ingredient brings a savory depth to the chicken.
smoked paprika: Smoked paprika adds a sweet and smoky flavor, enhancing the overall taste of the chicken tenders.
salt: Salt is essential in this recipe to bring all the flavors together.
black pepper: This adds a slight heat to the chicken tenders.
cayenne pepper: Cayenne pepper gives a spicy kick, balancing the sweetness of the paprika.
chicken breasts: The main component of this dish, chicken breasts are lean protein that when baked, are a healthy choice.
eggs: Eggs are used to make the hemp and almond mixture stick to the chicken.
cooking spray: A light coating of cooking spray before baking helps to achieve a golden brown crust.
One reader, Adham Hollins says:
This hemp-crusted baked chicken tenders recipe is a game-changer! The combination of hemp seeds and almonds creates a deliciously crunchy coating. The flavors are outstanding, and the tenders turn out perfectly juicy. It's a healthier alternative to traditional breaded chicken, and it's now a family favorite in our household. Highly recommended!
Techniques Required for Hemp-Crusted Baked Chicken Tenders Recipe
How to prepare the hemp-crusted baked chicken tenders: This technique involves combining hemp seeds, ground almonds, and a variety of seasonings to create a flavorful and nutritious crust for the chicken tenders.
How to coat the chicken tenders: This involves dipping the chicken strips in whisked eggs and then coating them with the hemp breading mixture until they are completely covered.
How to bake the chicken tenders: This technique involves baking the coated chicken tenders in a preheated oven at 400 degrees Fahrenheit for about 15 to 20 minutes, turning them once halfway through, until they are cooked through and the breading is golden brown.
How to serve the chicken tenders: Once baked, the chicken tenders can be served warm with a desired dipping sauce for a delicious and satisfying meal.
How To Make Hemp-Crusted Baked Chicken Tenders
Sink your teeth into these crunchy baked chicken tenders! They’re crusted with crispy hemp seeds and tasteful seasonings for a hearty meal.
Serves:
Ingredients
- ½cuphemp seeds
- ½cupground almonds,or almond meal
- 1tspgarlic powder
- ½tspsmoked paprika,or any paprika
- ½tspsalt
- ¼tspblack pepper
- cayenne pepper,a pinch
- 1½lbschicken breasts,boneless, skinless, sliced into ¼-inch thick strips
- 2large eggs,whisked
- cooking spray,or olive oil mist
Instructions
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Heat the oven to 400 degrees F.
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Line a baking sheet with parchment paper.
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In a medium bowl, whisk together the hemp seeds, ground almonds, garlic powder, paprika, salt, pepper and cayenne until evenly combined.
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Set up the dipping stations in the following order: chicken strips, whisked eggs, hemp breading, then parchment-lined baking sheet.
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Dip each chicken strip in the eggs until they are completely covered, then give them a little shake to let any extra egg drip off.
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Add the chicken strip to the hemp mixture, then gently toss until the chicken strip is completely covered.
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Remove, then transfer the chicken strip to the baking sheet. Repeat with remaining chicken.
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Give the chicken strips a good shot of cooking spray.
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Bake for about 15 to 20 minutes, turning once halfway through, until the chicken is cooked and no longer pink inside and the breading is golden.
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Serve warm with desired dipping sauce, and enjoy!
Nutrition
- Calories: 596.74kcal
- Fat: 37.30g
- Saturated Fat: 6.92g
- Trans Fat: 0.19g
- Monounsaturated Fat: 14.52g
- Polyunsaturated Fat: 16.88g
- Carbohydrates: 12.53g
- Fiber: 9.98g
- Sugar: 0.96g
- Protein: 48.75g
- Cholesterol: 201.86mg
- Sodium: 439.68mg
- Calcium: 110.41mg
- Potassium: 771.73mg
- Iron: 6.46mg
- Vitamin A: 87.95µg
- Vitamin C: 0.31mg
Technique Tip for Perfect Hemp-Crusted Baked Chicken Tenders
When preparing the chicken tenders, it's crucial to ensure they are evenly coated in the hemp and almond mixture. To achieve this, press the chicken gently into the mixture after the initial toss. This will help the breading adhere better to the chicken, resulting in a more uniform and crunchy crust after baking. Additionally, turning the chicken tenders halfway through the baking process ensures even cooking and browning on all sides. This also helps to maintain the juiciness of the chicken while giving the crust a nice, golden color.
Time-Saving Tips for Making Hemp-Crusted Baked Chicken Tenders
Prep ahead: Chop vegetables, measure ingredients, and prepare what you can in advance to streamline the cooking process.
One-pan wonders: Opt for recipes that can be cooked in a single pan to minimize cleanup and save time.
Batch cooking: Make larger quantities and freeze individual portions for quick and convenient meals later.
Efficient organization: Keep your kitchen organized and ensure all necessary tools and ingredients are easily accessible before you start cooking.
Quick cooking methods: Utilize techniques such as stir-frying, grilling, and broiling for faster cooking times.
Use kitchen gadgets: Employ time-saving tools like food processors, slow cookers, and pressure cookers to expedite meal preparation.
Prep shortcuts: Utilize pre-cut vegetables, canned beans, and pre-cooked grains to cut down on prep time.
Multi-task: Plan your cooking process to include tasks that can be done simultaneously to maximize efficiency.
Follow the recipe: Read through the entire recipe before starting to ensure you understand the steps and can plan accordingly.
Clean as you go: Wash dishes, utensils, and countertops while cooking to minimize cleanup time afterwards.
Substitute Ingredients For Hemp-Crusted Baked Chicken Tenders Recipe
hemp seeds - Substitute with flax seeds: Flax seeds have a similar nutty flavor and can provide a similar crunchy texture when used as a crust for chicken tenders.
ground almonds - Substitute with ground pecans: Ground pecans can provide a similar nutty flavor and texture to the dish, adding a delicious crunch to the chicken tenders.
garlic powder - Substitute with onion powder: Onion powder can provide a similar savory flavor to the dish, adding depth and richness to the chicken tenders.
smoked paprika - Substitute with regular paprika: Regular paprika can provide a similar mild, sweet flavor without the smokiness, still adding a nice color and flavor to the chicken tenders.
black pepper - Substitute with white pepper: White pepper can provide a similar heat and pungent flavor to the dish, while maintaining a lighter color in the crust of the chicken tenders.
cayenne pepper - Substitute with chili powder: Chili powder can provide a similar level of heat and a blend of spices, adding a flavorful kick to the chicken tenders.
chicken breasts - Substitute with turkey breast: Turkey breast can be used as a lean and flavorful alternative to chicken, providing a similar texture and taste when used in the recipe.
large eggs - Substitute with buttermilk: Buttermilk can be used as a substitute for eggs to help the crust adhere to the chicken tenders, while also adding a tangy flavor to the dish.
Presenting Your Hemp-Crusted Baked Chicken Tenders
Elevate the plating: When presenting the hemp-crusted baked chicken tenders, focus on creating an elegant and visually appealing plate. Use edible flowers and microgreens to add a pop of color and freshness to the dish.
Incorporate texture: Add a contrast in texture by serving the chicken tenders on a bed of crispy kale chips. This will provide a delightful crunch and elevate the overall dining experience.
Utilize negative space: Embrace the concept of negative space on the plate to allow the chicken tenders to stand out. This will create a visually striking presentation that captures the attention of the diners.
Garnish with flair: Sprinkle a pinch of smoked sea salt over the chicken tenders just before serving to enhance the flavors and add a touch of sophistication to the dish.
Create a harmonious composition: Arrange the chicken tenders in a linear fashion, and use balsamic reduction to create an artistic drizzle on the plate, adding a touch of sweetness and depth to the overall presentation.
Add a touch of elegance: Place the chicken tenders on a sleek, modern plate to convey a sense of refinement and elegance, aligning with the standards of a Michelin-starred dining experience.
Essential Tools for Making Hemp-Crusted Baked Chicken Tenders
Food processor: A food processor is used to grind or blend ingredients together, such as the hemp seeds and ground almonds for the breading.
Mixing bowl: A mixing bowl is essential for combining the hemp seeds, ground almonds, and various spices to create the breading mixture.
Whisk: A whisk is used to thoroughly combine the hemp seeds, ground almonds, garlic powder, paprika, salt, pepper, and cayenne for the breading.
Baking sheet: A baking sheet is used to line the chicken tenders and bake them in the oven.
Parchment paper: Parchment paper is used to line the baking sheet, preventing the chicken tenders from sticking and making for easy cleanup.
Eggs: Eggs are used to coat the chicken tenders before dipping them into the hemp breading.
Cooking spray: Cooking spray is used to lightly coat the chicken tenders before baking, helping them achieve a crispy, golden crust.
Storing and Freezing Your Hemp-Crusted Baked Chicken Tenders
- Let the chicken tenders cool completely before storing or freezing.
- To store in the refrigerator, place the cooled tenders in an airtight container or resealable plastic bag. They will keep for up to 4 days in the fridge.
- For longer storage, freeze the tenders:
- Arrange the cooled tenders on a baking sheet lined with parchment paper, making sure they aren't touching each other.
- Place the baking sheet in the freezer for about 2 hours, or until the tenders are frozen solid.
- Transfer the frozen tenders to a freezer-safe container or resealable plastic bag, removing as much air as possible to prevent freezer burn.
- Label the container or bag with the date and contents.
- Frozen hemp-crusted chicken tenders will keep for up to 3 months in the freezer.
- To reheat refrigerated tenders, place them on a baking sheet and bake in a preheated 350°F (175°C) oven for about 10 minutes, or until heated through.
- For frozen tenders, preheat the oven to 375°F (190°C) and bake the tenders on a baking sheet for 20-25 minutes, or until heated through and crispy. There's no need to thaw the tenders before reheating.
- Alternatively, you can reheat the tenders in an air fryer at 350°F (175°C) for 5-7 minutes for refrigerated tenders, or 10-12 minutes for frozen tenders, until heated through and crispy.
How To Reheat Leftover Hemp-Crusted Baked Chicken Tenders
To reheat leftover hemp-crusted baked chicken tenders, preheat your oven to 400°F (200°C). Place the tenders on a baking sheet lined with parchment paper and bake for 10-15 minutes, or until they are heated through and the coating is crispy once again. This method will help maintain the texture of the hemp crust while ensuring the chicken remains moist and flavorful.
Another option is to use an air fryer. Preheat your air fryer to 375°F (190°C) and place the chicken tenders in the basket, making sure they are not overcrowded. Cook for 5-7 minutes, or until heated through and crispy. The air fryer will help restore the crunchiness of the hemp crust while keeping the chicken juicy.
For a quick and easy method, you can use a microwave. Place the chicken tenders on a microwave-safe plate and heat them on high power for 1-2 minutes, or until heated through. To help maintain the crispiness of the hemp crust, place a damp paper towel over the tenders while microwaving. Keep in mind that the microwave may soften the crust slightly, but it will still be delicious.
If you have a toaster oven, you can use it to reheat your hemp-crusted chicken tenders. Preheat the toaster oven to 350°F (175°C) and place the tenders on the wire rack. Cook for 5-7 minutes, or until heated through and the crust is crispy. This method is perfect for smaller portions and will help maintain the texture of the hemp crust.
Random Fact About Hemp-Crusted Baked Chicken Tenders Recipe
The hemp seeds used in this recipe are a great source of plant-based protein and healthy fats, making them a nutritious addition to the chicken tenders. Hemp seeds are also rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health and overall well-being. Additionally, hemp seeds contain all nine essential amino acids, making them a complete protein source. Incorporating hemp seeds into your diet can provide a range of health benefits, including improved digestion, reduced inflammation, and enhanced energy levels.
Is Making Hemp-Crusted Baked Chicken Tenders at Home Cost-Effective?
This hemp-crusted baked chicken tenders recipe is quite cost-effective for a household. Hemp seeds and ground almonds are nutritious and affordable ingredients. The use of chicken breasts, a budget-friendly protein, makes this recipe a great choice for families. The total cost for a household of 4 people would be approximately $15-$20. The dish offers a healthy alternative to traditional fried chicken tenders, making it a nutritious and economical option for a family meal. Overall, I would rate this recipe a solid 8 for its cost-effectiveness and nutritional value.
Are Hemp-Crusted Baked Chicken Tenders Healthy or Unhealthy?
This hemp-crusted baked chicken tenders recipe is a healthier alternative to traditional fried chicken tenders. Here's why:
- Hemp seeds and ground almonds provide a nutrient-dense, gluten-free breading that's rich in protein, healthy fats, and fiber
- Baking instead of frying significantly reduces the calorie and fat content of the dish
- Chicken breast is a lean protein source, which helps maintain and build muscle mass
- The recipe uses minimal added salt and no added sugars, keeping sodium and sugar intake in check
However, there are a few ways to make this recipe even healthier:
- Use skinless chicken breast to further reduce the fat content
- Experiment with different herbs and spices, such as oregano, thyme, or cumin, to add flavor without increasing sodium intake
- Serve the chicken tenders with a side of fresh, colorful vegetables to boost the overall nutrient density of the meal
- Opt for a yogurt-based dipping sauce instead of high-calorie, high-fat options like ranch or blue cheese dressing
- Consider using a heart-healthy oil spray, such as avocado oil, instead of generic cooking spray, which may contain less desirable ingredients
By making these small adjustments, you can elevate the nutritional value of this already healthy recipe, creating a delicious and satisfying meal that supports your overall health and well-being.
Editor's Thoughts on This Delicious Hemp-Crusted Chicken Tender Recipe
The hemp-crusted baked chicken tenders recipe is a delightful and nutritious twist on a classic favorite. The combination of hemp seeds, ground almonds, and spices creates a flavorful and crunchy coating for the tender chicken. The use of hemp seeds adds a nutty flavor and a boost of omega-3 fatty acids, making this dish not only delicious but also packed with health benefits. The cooking method ensures a crispy exterior while keeping the chicken tender and juicy on the inside. This recipe is a great way to add a healthy and exciting element to a family-friendly meal.
Enhance Your Hemp-Crusted Baked Chicken Tenders Recipe with These Unique Side Dishes:
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Why trust this Hemp-Crusted Baked Chicken Tenders Recipe:
This recipe for hemp-crusted baked chicken tenders is a nutritious and flavorful option for a wholesome meal. The combination of hemp seeds and ground almonds provides a rich source of plant-based protein and healthy fats, while the addition of garlic powder, smoked paprika, and cayenne pepper infuses the chicken with aromatic and savory flavors. The use of chicken breasts ensures a lean and tender result, and the baking method with a light coating of cooking spray promotes a healthier alternative to traditional frying. This recipe offers a delicious and nutritious option for those seeking a wholesome and satisfying meal.
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