Lunch: Panko-Crusted Chicken Tenders with Kohlrabi Slaw

Recipe by Kyle Bailey At GBD in Washington, DC, chef Kyle Bailey marinates chicken tenders in a mix of sweet and savory herbs and spices, giving this childhood favorite a sophisticated edge. Panko-breaded and fried, these are the best homemade chicken fi

This recipe includes fertility superfoods such as:

Cinnamon, Apple Cider Vinegar

Health and fertility benefits of Panko-Crusted Chicken Tenders with Kohlrabi Slaw

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1/2 c. soy sauce
1/2 c. apple cider vinegar
1 small onion
5 clove garlic
2 tsp. crushed red pepper
1 tsp. finely chopped thyme leaves
1 tsp. cinnamon
1/4 tsp. freshly grated nutmeg
2 1/2 tsp. garlic powder
2 lb. chicken tenders
3 c. panko (Japanese bread crumbs)
1 1/2 tsp. kosher salt
1 1/2 tsp. onion powder
1 1/2 tsp. Freshly ground black pepper
3 large egg whites
canola oil
Kohlrabi Slaw

Instructions

In a large resealable plastic bag, combine the soy sauce with the vinegar, onion, garlic, crushed red pepper, thyme, cinnamon, nutmeg, and 1 teaspoon of the garlic powder. Add the chicken tenders, seal the bag and turn to coat. Let the chicken marinate at room temperature for 1 hour.
Meanwhile, in a food processor, combine the panko with the salt, onion powder, black pepper, and the remaining 1 1/2 teaspoons of garlic powder and pulse until the panko is finely ground. Transfer the seasoned crumbs to a pie plate. In another pie plate, beat the egg whites until foamy.
Remove the chicken tenders from the marinade, scraping off any solids. Pat the chicken tenders dry with paper towels and transfer them to a wax paper–lined baking sheet. Dip the tenders in the egg whites, letting the excess drip back into the pie plate, then dredge them in the seasoned crumbs. Transfer the chicken tenders to the baking sheet.
Set a rack over another baking sheet. In a large skillet, heat 1/3 inch of canola oil until shimmering. Working in two batches, fry the chicken tenders over moderately high heat, turning once, until they are well-browned and crisp, about 7 minutes per batch. Transfer the tenders to the rack to drain. Serve with Kohlrabi Slaw. Looking for vegetable recipes? Try our best asparagus recipes, eggplant recipes, or zucchini recipes.

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