Wholesome Rooster Tenders Recipe

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Rooster tenders (or palms, take your select) are a child (and grownup) favourite, a minimum of at our area. As with every of our favourite meals, I’ve discovered more fit possible choices to the standard variations as we’ve followed a more healthy vitamin.

Can Rooster Tenders Be a Well being Meals?

Step one to creating fried rooster more fit is to make use of more fit rooster. I wrote broadly concerning the significance of opting for superb protein resources in this publish. The gist of it’s, if the animals that you simply’re consuming are wholesome, your meals shall be more fit too. Rooster is crucial supply of B nutrients, minerals, and iron. Since I don’t have an ideal native supply I generally order mine from Wellness Meats or Butcher Field.

The second one step is to make use of more fit breading components. Since our circle of relatives generally avoids maximum grain merchandise, I exploit seasoned almond flour to coat the rooster for those rooster palms. It provides the rooster a pleasant nutty taste, with out sacrificing the crispiness very important to fried rooster.

The 3rd step is to make use of a wholesome fats supply for frying. I desire to not use peanut oil or canola oil, so I generally use tallow (rendered red meat fats) or coconut oil. Each include wholesome fat and feature a prime smoke level, making them superb for frying.

The entire Tactics to Experience Home made Rooster Tenders

Most manifestly, rooster palms are supposed to be dunked in a scrumptious sauce and eaten identical to that. My circle of relatives’s favourite dipping sauce is home made honey mustard. However since I make numerous my very own condiments, we’ve attempted numerous other combos and loved all of them. Check out:

You in reality can’t pass mistaken!

The opposite superb strategy to experience rooster tenders is chopped up and tossed on most sensible of a salad. The usage of them in a salad shall we me mix the veggies and protein multi functional dish, so I don’t have to fret about cooking separate aspects.

I in particular designed my Spring Salad with Berries to be crowned with home made rooster strips and drizzled with honey mustard dressing. It’s lovely scrumptious.

In case your circle of relatives loves conventional rooster palms, give this more fit model a check out! I promise, it’s simple and scrumptious and also you gained’t be disenchanted.


Wholesome Rooster Tenders Recipe

Scrumptious rooster palms made with wholesome almond flour for a grain-free, gluten-free, wholesome meal that youngsters and adults each love.


  • Flip the oven on heat and position a baking sheet inside of it.

  • Lower the rooster into strips or nuggets.

  • In a medium bowl, whisk in combination the eggs and water.

  • Upload the rooster strips, combine properly, and put aside.

  • In some other bowl, combine in combination the almond flour, garlic powder, salt, and pepper.

  • Warmth the tallow or coconut oil in a big skillet over medium prime warmth.

  • As soon as the oil is scorching, take away the rooster from the egg aggregate and dredge it within the almond flour aggregate.

  • Position the rooster in one layer within the pan of heated oil.

  • Cook dinner 3-4 mins according to facet or till golden brown and cooked via.

  • Take away from pan and position at the heat baking sheet within the oven whilst further batches are cooking.

  • Proceed cooking rooster till it’s all accomplished.

  • As soon as the entirety is cooked, sprinkle with further salt and pepper and serve with honey mustard sauce.


When you don’t love to fry meals (or simply don’t need the mess), you’ll regulate the recipe via breading the rooster as you can to fry, and simply putting on a well-oiled baking sheet and drizzling with olive oil earlier than baking. Bake at 400°F for roughly 25 mins.


Serving: 3rooster palms | Energy: 386kcal | Carbohydrates: 7g | Protein: 45g | Fats: 20g | Saturated Fats: 3g | Trans Fats: 1g | Ldl cholesterol: 190mg | Sodium: 519mg | Potassium: 670mg | Fiber: 3g | Sugar: 1g | Diet A: 171IU | Diet C: 2mg | Calcium: 82mg | Iron: 2mg

Ever made a wholesome model of rooster tenders? Proportion beneath!

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