Low Carb Jalapeño Crusted Chicken Tenders

I LOVE spicy food. Now this recipe you can do plain or with a kick. I recommend a nice Chuck Norris version with plenty of hot peppers & spices :-) but to each his own. 

To make it low carb I substituted coconut flour for whole wheat or all purpose. It's lower in carbs but a bit trickier to use. It's also has a sweetness to it that other flours don't. I like that but if you don't I'd use whole wheat pastry flour instead. 

Also the breading was a little more dry than regular flour. I would either mist with olive oil or use a different flour if that's a problem for you. 

The best part about this recipe is how quick it is to make. It's only about 5-10 minutes to prepare & it's in the oven for 20-25. You can easily have dinner on the table in 30-35 minutes with this one.

1/4 c extra virgin olive oil (this keeps the meat moist)

2 tbsp lemon juice (this makes the meat tender)

1/4 c coconut flour

Paprika 

Cayenne pepper

Kosher salt

Black pepper

Garlic powder

Onion powder

Cumin

6 chicken tenderloins

1. Preheat oven to 400.

2. Line a baking sheet with aluminum foil & position a wire baking rack that can go in the oven on top. 

3. In a shallow dish whisk together the lemon juice & olive oil. It should be cloudy & thick. 

4. In another bowl mix together the dry ingredients. Start with small amounts of the spices, adding more according to your tastes. (Remember the cayenne is hot, so use with caution.)

5. Chop up a Jalopeno pepper - 1 or 2 according to your taste preference & the hotness of the peppers. Keep in mind this step is completely optional. However if you dare to light the fire - add these to the dry ingredients. 

6. Dredge the tenderloins in the oil & lemon juice. Then through the breading.  

7. Place on the wire rack & bake for 20-25 minutes. 

(Pictured here are both plain & fiery versions)

I added my salt at the end because I often serve people on a low sodium diet, but feel free to mix yours in with your breading. 

While this is in the oven, take time to whip your favorite veggies to go with - steaming is always quick & healthy :-)

Last step: Enjoy!

Smoky BBQ Sauce for a Toasted Chicken Sandwich

I love barbeque sauce, but it's usually full of granulated sugar, corn syrup, etc.  Now, for sitting and watching the big game this weekend, I had my heart set on a nice barbeque sandwich. So I replaced a pulled chicken barbeque sandwich for the following:

Toasted BBQ Chicken Sandwich

1. Make the chicken.  I rubbed some bonesless skinless chicken breast with a little extra virgin olive oil and cooked it on high in a crock pot for 2 1/2 hours.  I put on the herbs and spices to my taste.  Do whatever you like for yours.  Lemon, oregano, basil, seasoned salt, etc.  Do whatever you like - the sky is the limit.

2. Choose your bread. 
Clean options for bread is difficult.  Sometimes, it's best to make your own, if you have a breadmaker.  If not, I prefer Ezekiel bread brand. You can taste the difference, and it will fill you up so much better than processed breads.  It is expensive, but that only encourages me to use bread a little more sparingly than I would otherwise. 

3.  Make some smoky barbeque sauce.
In a small saucepan mix together the following: 1/2 cup pure maple syrup, 1 1/2 tbsp Worchestershire sauce, 1 tsp paprika, 1 tsp garlic powder, 1/4 tsp salt (more or less to taste), and a few drops of liquid smoke.  Use medium heat, and heat till boiling.  The longer you boil, the thicker the sauce will be once it cools.  The maple syrup gives is and nice carmel-y flavor that I love.  It works well with the liquid smoke.  If you want a little extra kick - add a tiny pinch of ground red pepper.

4. Choose a cheese. 
Something with FLAVOR.  If it says mild - anything - NOT THAT ONE.  The more flavorful the cheese, the less you need to get a good tasting bite.  That means less calories and unhealthy fat.  Asiago, parmesan, etc.

5.  Don't forget the veggies & condiments.
Lettuce, onion, green pepper, red pepper, etc.  Even fresh spinach leaves can make a sandwich better.  I like adding mustard - it tastes good and has no calories.  Avoid high calorie, high fat, or sugar condiments like mayonaise and relish.

6. Build your sandwich & enjoy a clean eating treat!