Crispy Gluten-Free Chicken Tenders
Indulge in these Crispy Gluten-Free Chicken Tenders that are sure to impress! Coated with a flavorful mixture of gluten-free flour and crushed Rice Chex, these tenders are not only gluten-free but also incredibly satisfying and crunchy. Whether you choose to fry them for that golden brown perfection or bake them for a healthier option, this recipe ensures deliciousness in every bite. Perfect for family dinners or party appetizers, these chicken tenders are both kid-friendly and adult-approved.
2
Servings
300
Calories
9
Ingredients
Ingredients
Chicken breasts
2 (cut into 2-inch strips)
Gluten-free flour
1/2 cup (none)
Salt
1/2 teaspoon (none)
Pepper
1/8 teaspoon (none)
Egg
1 (beaten)
Olive oil
1 tablespoon (for egg mixture)
Gluten-free Rice Chex
1 cup (crushed)
Olive oil
1/4 cup (for frying)
Vegetable oil
1/4 cup (for frying)
Instructions
1
Rinse the chicken breasts and cut them into 2-inch strips.
2
In a bowl, combine the gluten-free flour, salt, and pepper. Mix well.
3
In another bowl, beat the egg and mix it with 1 tablespoon of olive oil until well combined.
4
Place the gluten-free Rice Chex in a gallon zip lock bag and crush them with a rolling pin until they are fine crumbs; leave them in the bag.
5
In a large skillet, combine 1/4 cup of olive oil and 1/4 cup of vegetable oil over medium heat.
6
Pat the chicken strips dry with paper towels. Roll each piece in the flour mixture, ensuring it is fully coated.
7
Dip the flour-coated chicken strips into the egg mixture, allowing any excess to drip off.
8
Shake the chicken in the crushed Rice Chex until fully coated.
9
Place the coated chicken strips on a plate lined with paper towels and refrigerate for at least 30 minutes to help the coating adhere better.
10
To fry, heat the oil mixture in the skillet; once hot, carefully add the chicken tenders. Fry until golden brown, about 4-5 minutes on each side.
11
Alternatively, for a healthier option, preheat your oven to 350°F (175°C). Spray a baking pan with canola oil and arrange the chicken tenders in a single layer. Bake for 30 minutes, turning halfway for an even golden crust.
Nutrition Information
17g
Fat
18g
Carbs
26g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Gluten-Free Chicken Tenders?
These are chicken breast strips coated in a mixture of gluten-free flour and crushed Rice Chex, resulting in a crunchy and satisfying texture.
How many servings does this recipe make?
This recipe is designed to serve 2 people.
What makes these chicken tenders crispy without gluten?
The crispiness comes from a coating of crushed gluten-free Rice Chex cereal and gluten-free flour.
Can I bake these chicken tenders instead of frying them?
Yes, you can bake them at 350°F (175°C) for 30 minutes in a single layer on a sprayed baking pan.
What temperature should the oven be for the baking option?
The oven should be preheated to 350°F (175°C) for the healthier baking method.
How long do the chicken tenders need to bake?
They should be baked for 30 minutes, turning them halfway through to ensure an even golden crust.
How do I prepare the Rice Chex for the coating?
Place the Rice Chex in a gallon zip lock bag and crush them with a rolling pin until they become fine crumbs.
Why do the chicken tenders need to be refrigerated before cooking?
Refrigerating the coated chicken for at least 30 minutes helps the coating adhere better to the meat.
What type of chicken is best for this recipe?
The recipe calls for chicken breasts cut into 2-inch strips.
Is this recipe strictly gluten-free?
Yes, as long as you use gluten-free flour and gluten-free Rice Chex as specified.
What kind of oil is used for frying?
A mixture of 1/4 cup olive oil and 1/4 cup vegetable oil is used to fry the chicken.
How long should I fry the chicken tenders?
Fry them for approximately 4-5 minutes on each side until they are golden brown.
How many calories are in one serving?
There are approximately 300 calories per serving.
What is the protein content per serving?
Each serving contains 26 grams of protein.
What ingredients are in the flour mixture?
The flour mixture consists of gluten-free flour, salt, and pepper.
How should the egg be prepared for the coating process?
Beat one egg and mix it with 1 tablespoon of olive oil until well combined.
Do I need to dry the chicken before coating it?
Yes, you should pat the chicken strips dry with paper towels before rolling them in the flour mixture.
Can these be served as appetizers?
Yes, these chicken tenders are perfect as either a main dish or party appetizers.
What is the fat content for this recipe?
This recipe contains 17 grams of fat per serving.
How many carbohydrates are in each serving?
There are 18 grams of carbohydrates per serving.
How many ingredients are needed for this recipe?
There are 9 ingredients total, including spices and oils.
What category does this recipe belong to?
This recipe is categorized under Poultry.
What is the order of the coating process?
The order is: roll in flour mixture, dip in egg mixture, and then shake in crushed Rice Chex.
Is this recipe considered family-friendly?
Yes, it is described as both kid-friendly and adult-approved.
Should I use a specific oil to spray the baking pan?
The recipe suggests using canola oil spray for the baking pan.
How large should the chicken strips be cut?
The chicken breasts should be cut into 2-inch strips.
Does this recipe contain sugar?
According to the nutritional data provided, the sugar content is null or not significant.
Can I use vegetable oil in the egg mixture?
The recipe specifically calls for olive oil to be mixed with the egg.
How much salt and pepper is used?
The recipe uses 1/2 teaspoon of salt and 1/8 teaspoon of pepper.
Is the Rice Chex crushed inside the bag?
Yes, you crush them in a zip lock bag and leave them there to easily coat the chicken later.