This recipe is ideal if you are on the 21 Day Fix. Simple ingredients and container counts.
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Prep time: 15 mins Cook time: 15 mins Total time: 30 mins
1 lb chicken tenders
1 cup whole wheat flour
1 cup panko bread crumbs
1 tbs dijon mustard
1 tsp garlic powder
2 tsp salt
1 tsp pepper
¼ tsp cayenne pepper
2 tsp paprika
~Preheat the oven to 425 degrees Fahrenheit
The first step is to prep the chicken tenders. Trim the fat and remove the tendon. Then season the chicken with salt and pepper.
Next setup the dredging stations. First add 1 cup of flour to a shallow dish. Then season the flour with 1 tsp of salt and ½ tsp of pepper. Then add three eggs, 1 tbs dijon mustard, 1 tsp of garlic powder, 1 tsp salt, ½ tsp pepper and ¼ tsp cayenne pepper to another shallow dish or bowl. Whisk together.
Finally add 1 cup of panko bread crumbs and 2 tsp of paprika to a third shallow dish.
To bread the tenders, place the tenders into the flour and coat. Shake the tenders to remove excess flour and then dip them into the egg mixture.
Finally place the egg drenched tenders into the panko bread crumbs.
(Important Step) —>Place the tenders on a greased rack that is placed over a baking sheet.
(Also very important) —>Once all of the tenders are breaded spray them lightly with vegetable spray. Make sure to SPRAY BOTH SIDES.
Place the tray into the preheated 425 degree oven for 15-17 minutes or until the chicken is fully cooked and the breading is nicely browned.
Remove and serve.
INGREDIENTS: 2 medium-sized sweet potatoes, rinsed and dried 2 Tbsp. olive oil 1 tsp. coarse salt or Pink Himalayan Salt 1 tsp. garlic powder 1 tsp. freshly-cracked black pepper 1/2 tsp. cumin 1/4 tsp. cayenne (optional)
DIRECTIONS: Cut potato in 1/4″ strips Preheat the oven to 450 degrees. (spray with cooking spray so they brown) Cook 20-25 mins or until edges are brown. Turn occasionally.
1 potato = 1 serving.