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Chicken Tenders or Fillets – Gluten and Gluten Free

Tenders or fillets don’t take long so toasting the crumbs beforehand gives them a nice color while not over cooking the meat. Add more spice if you like, it won't impact the CHO. Serve with Blue Cheese Dip, Tzatziki, Sriracha Mayonnaise, hot sauce, ketchup, plum sauce, sweet chili sauce – whatever you are in the mood for. Gluten and Gluten Free are very similar in Carb counts.

Course Lunch, Main Course
Cuisine American
Keyword Chicken Fillets, Chicken Tenders, Panko Bread Crumbs

Ingredients

Gluten

  • *3/4 cup (60 gr) Panko Bread Crumbs (23 CHO/1/2 cup/30 gr) 46 CHO
  • 12 chicken tenders or 6 chicken fillets 0 CHO
  • 1 tsp. dry oregano 0 CHO
  • 1 tsp. paprika 0 CHO
  • 1 tsp. salt 0 CHO
  • ½ tsp. pepper 0 CHO

TOTAL CHO 46 CHO

  • 46 CHO DIVIDED BY 12 TENDERS = 3.8CHO EACH
  • 46 CHO DIVIDED BY 6 FILLETS = 7.6 CHO EACH

Gluten Free

  • *3/4 cup (60 gr) GF Kikkoman Panko Bread Crumbs (25 CHO/1/2 cup/ 30 gr) 50 CHO
  • 12 chicken tenders or 6 chicken fillets 0 CHO
  • 1 tsp. dry oregano 0 CHO
  • 1 tsp. paprika 0 CHO
  • 1 tsp. salt 0 CHO
  • ½ tsp. pepper 0 CHO

TOTAL CHO 50 CHO

  • 50 CHO DIVIDED BY 12 TENDERS = 4.1 CHO EACH
  • 50 CHO DIVIDED BY 6 FILLETS = 8.3 CHO EACH

Instructions

  1. Pre Heat oven to 425.
  2. Mix breadcrumbs, oregano, paprika, salt and pepper in a small dish.
  3. Place crumb mixture on a baking sheet and toast for a total of 4 minutes. At 2 minutes, shake crumbs and redistribute. Toast another 2 minutes until golden brown.
  4. Remove crumbs when golden in color and set aside. May be made earlier in the day and stored (when cool) until ready to use in a tightly sealed container.
  5. When ready to cook the chicken, line the baking sheet with parchment or use a rack inside a baking sheet or broiler.

  6. Dredge both sides of the chicken in bread mixture and place on the baking sheet/rack or broiler. (If the chicken is a little damp, the crumbs will stick, otherwise a little dip in a beaten egg/water bath or mayonnaise will work and will not change the CHO)

  7. Bake Tenders for 15 minutes and bake Fillets for 20 minutes without flipping. Let rest a few minutes after removing from the oven and serve.

Recipe Notes

*Legally, products are able to be within 20% of the weight and Carb count.  We weigh and measure for an accurate CHO.  Rice and Bread crumbs are closer to 3/4 cup rather than 1 cup.  It is far better to measure weight in grams than imperial cups.