Low Sodium Fried Chicken Tenders Recipe

AuthorsodiumoptionalRating
Yields6 Servings

Ingredients

Marinade
 1 cup half and half
 1 tsp vinegar
 ½ tsp cayenne
  ½ tsp smoked paprika
 2 lbs chicken tenders
  ½ tsp garlic powder
Breading
 1 ½ cups all purpose flour
 ¾ tsp black pepper
 ¾ tsp garlic powder
 ¾ tsp smoked paprika
 1 ½ tsp sodium-free baking powder
 3 Tbsp of the marinade
Cooking
 3-4 cups vegetable or peanut oil

Procedure

Marinade
1

To make the marinade, mix the half and half, vinegar, cayenne, garlic powder, and smoked paprika. Set aside 3 tablespoons of the marinade and refrigerate. You will use this later for the breading.

2

Place the chicken tenders in a larger ziplock bag with the rest of the marinade. Seal the bag and refrigerate for overnight, or at least 2 hours.

Set a 2 Hour Timer

Breading & Cooking
3

Heat the oil over medium high heat (about 350°F to 375°F).

4

Stir together the flour, pepper, garlic powder, smoked paprika, and baking powder. Using a fork, stir in the reserved 3 tablespoons of marinade until there are little clumps throughout the flour mixture.

5

Spread the flour mixture on a large plate. Working with one chicken tender at a time, remove the chicken from the marinade and coat with the flour mixture. Place the breaded tenders on a baking sheet. (Tip - you can cover the baking sheet in tin foil for easy cleanup.)

Low Sodium Fried Chicken Tenders

6

Place the breaded chicken tenders into the hot oil, being careful not to crown the pan. (I use a relatively small pan, so I can fry about 4 pieces at a time.) Cook the chicken tenders until they have browned nicely, about 4-6 minutes.

Set a 4 Minute Timer

7

Remove the tenders from the oil and place on a paper towel-lined plate. Fry the remaining tenders in batches. Cool for a few minutes before serving.

Notes & Tips

  • Nutrition is calculated assuming that the chicken absorbs two ounces oil for the entire recipe, and that we use 3/4 of the marinade and 3/4 of the breading.
  • Nutrition Facts

    Serving Size 1/6

    Servings 6


    Amount Per Serving
    Calories 374.7
    % Daily Value *
    Total Fat 15g24%
    Saturated Fat 7.4g37%
    Cholesterol 98.9mg33%
    Sodium 111.2mg5%
    Total Carbohydrate 19.2g7%
    Dietary Fiber .6g3%
    Sugars .1g
    Protein 38.2g77%

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

    Source: Kathy - Sodium Optional

    Ingredients

    Marinade
     1 cup half and half
     1 tsp vinegar
     ½ tsp cayenne
      ½ tsp smoked paprika
     2 lbs chicken tenders
      ½ tsp garlic powder
    Breading
     1 ½ cups all purpose flour
     ¾ tsp black pepper
     ¾ tsp garlic powder
     ¾ tsp smoked paprika
     1 ½ tsp sodium-free baking powder
     3 Tbsp of the marinade
    Cooking
     3-4 cups vegetable or peanut oil

    Directions

    Marinade
    1

    To make the marinade, mix the half and half, vinegar, cayenne, garlic powder, and smoked paprika. Set aside 3 tablespoons of the marinade and refrigerate. You will use this later for the breading.

    2

    Place the chicken tenders in a larger ziplock bag with the rest of the marinade. Seal the bag and refrigerate for overnight, or at least 2 hours.

    Set a 2 Hour Timer

    Breading & Cooking
    3

    Heat the oil over medium high heat (about 350°F to 375°F).

    4

    Stir together the flour, pepper, garlic powder, smoked paprika, and baking powder. Using a fork, stir in the reserved 3 tablespoons of marinade until there are little clumps throughout the flour mixture.

    5

    Spread the flour mixture on a large plate. Working with one chicken tender at a time, remove the chicken from the marinade and coat with the flour mixture. Place the breaded tenders on a baking sheet. (Tip - you can cover the baking sheet in tin foil for easy cleanup.)

    Low Sodium Fried Chicken Tenders

    6

    Place the breaded chicken tenders into the hot oil, being careful not to crown the pan. (I use a relatively small pan, so I can fry about 4 pieces at a time.) Cook the chicken tenders until they have browned nicely, about 4-6 minutes.

    Set a 4 Minute Timer

    7

    Remove the tenders from the oil and place on a paper towel-lined plate. Fry the remaining tenders in batches. Cool for a few minutes before serving.

    Low Sodium Fried Chicken Tenders Recipe

    Leave a Comment