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Healthy Chicken Tenders - Meal for Parents and the Kids


Nourish Wellness November 9 · Chicken Tenders for the kids and Italian Chicken Ciabattas for the grownups, both with a side of baked “fries.” If you have an air fryer this meal is not only easy but quick. If you don’t, no worries, you can just bake in the oven. Chicken: 6-8 Organic chicken tenders (can also use whole breasts or cut then in half.) 1/2 cup Italian Bread Crumbs (whole wheat or gluten free) 1/4 cup Parmesan Reggiano cheese Olive or Avocado oil Salt and pepper to taste Fries: 2 large baking potatoes cut into fries Olive or avocado oil Spices Sandwich: Whole grain ciabatta rolls Marinara sauce Provolone cheese Lettuce Tomato Preheat your oven or air fryer to 400 degrees. If you are using a conventional oven, note that the potatoes will take longer than the chicken. Once your potatoes are cut, coat with olive or avocado oil and add your seasonings. Coat pan or air fryer with cooking spray. Cook in oven for about 40 minutes, flipping halfway through. If using an air fryer, they take about 10 minutes, again flipping halfway through. Combine the crumbs and cheese in a shallow dish. Brush chicken generously with oil and then coat with bread crumb mixture. Oven bake time is about 25 minutes and air fryer time is 10, flip chicken halfway. So if you have a big enough fryer both the chicken and fries can be cooked at the same time. Once chicken is done, toast your ciabatta rolls and spread on the marinara sauce. Top chicken with provolone lettuce and tomato. Note that chicken does get crispier in the air fryer and cooking time varies with thickness. Also note because the breadcrumbs are Italian, they are not going to taste exactly like traditional breaded chicken tenders.

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