Coconut Crusted Baked Chicken Tenders

Lately, I have been seeing chicken tenders everywhere on my feed and I finally caved and made some recently. In a lot of the recipes, the "dredge" that you dip the chicken in before the coconut contains eggs and I was thinking of how I can make this recipe WITHOUT using eggs. This motivation stemmed from paying good money for my eggs and I rather eat them versus use them as an ingredient. I get these amazing pasture-raised eggs added to my CSA every week and while my veggies are super affordable (full box for $30.00), my eggs are not ($7.50 for 12). I had some flax meal on hand which leads to how I made my "egg substitute". 

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 Paleo, Gluten-free, and Dairy-free! 

Paleo, Gluten-free, and Dairy-free! 

So how did I make an egg substitute? I made it with flax meal! Also known as, "flax-egg" is a great egg replacement for vegetarians, vegans and meat eaters alike. It contains a good source of fiber and omega-2 fatty acids. Two things we all tend to need more of. 

How to make a "flax-egg". 

Making a flax-egg only take two steps and two ingredients. 

1. Per 1 egg equivalent, add 1 Tbsp. of ground flax meal and 3 Tbsp. of water. 

It is that easy! 

recipe (serves 3-4) 

Ingredients: 

For the chicken tenders: 

-1 lb. of boneless skinless chicken breast or thighs (I have done it with both and they both came out great!) 

-1 cup coconut flour

-1 tsp. garlic powder 

-1 Tbsp. oregano 

-1/2 tsp. cayenne pepper

-2 Tbsp. flax meal 

-6-8 Tbsp. of water 

-2 Tbsp. mustard 

-1 cup unsweetened coconut flakes

For spicy aioli: 

-1/2 cup organic avocado mayo 

-1 Tbsp. lemon juice 

-1/2 tsp. black pepper

-1/2 tsp. smoked ghost pepper chilies (*Can sub in any peppers or hot sauce you like.) 

Directions: 

-Pre-heat oven to 350 degrees F. 

-Prep the chicken by cutting the chicken into about 2 inches by 2-inch pieces. I find that you do not need to be too exact but try to make them look like chicken tenders and easy to eat with two bites. 

-Start your "dredging station": Place the coconut flour, garlic powder, oregano, cayenne, in one bowl. 

-In another bowl, add 2 Tbsp. flax meal, 2 Tbsp. mustard and 6 Tbsp. of water. Let sit. If the mixture looks very thick, add about 2-4 more Tbsp. to thin out a bit. 

-Add 1 cup of unsweetened coconut flakes to the last bowl. 

-Start assembling the chicken, by adding 1 piece of chicken into the coconut flour mixture, then the dredge, and then the coconut flakes. Repeat until all the chicken is fully prepped. Add it to a foil-lined cookie sheet. 

-Set a timer for 30 minutes and place the chicken in the oven. Halfway at 15 minutes, take the chicken out and flip them over. 

-Once the chicken has baked for 30 minutes. Set the oven on "BROIL" and broil on each side for 2-3 minutes. Be extra cautious, this can brown to burn in 0 to 60. Once brown on both side, take it out. Try to eat within the next 30 minutes. 

-The last step, mix all of the aioli ingredients in a bowl and mix well. You can use this to dunk the chicken in for a little sauce. Spicy and delicious! 

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Turmeric Spiced Golden Beet and Tuna Tower (Easy & Inexpensive!)

Turmeric Spiced Golden Beet and Tuna Tower (Easy & Inexpensive!)

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Easy and Healthy Holiday Cocktails

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Curried Quinoa Stuffed Honey Nut Squash

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Macrobalanced 5 Ingredient Pasta Bowl

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Cauliflower and Nectarine Salad with Toasted Nuts and White Balsamic Dressing

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High Fiber Cold Asian Noodle Salad

I love noodles and although regular noodles tend to be low in fiber, these Healthy Noodles are full of it and are gluten free, dairy free, and fat-free. With just 25 calories and 4 grams of fiber. This is a  great option for those trying to boost fiber intake and perfect for lunch meal prep. 

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Poached Rockfish with Red Potato Pancakes and Lemony Kale

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Warm Golden Beet & Beet Green Salad with Blue Cheese Yogurt Dressing

One thing I love about blogging is having a platform to spread education. Today I want to educate you all on something very important for our earth and environment. There are many things we can do as humans in this world to prevent climate change (yes Trump this is a thing) and one thing I try to focus on is reducing food waste. I like to use all fresh foods (less packaging) and I like to utilize every part of the food given to me. This dish I think shows that concept. I received golden beets in my CSA box and where many people might throw away the greens, I see it as an opportunity to get more greens in my day. One less thing being put into the trash, and one less bag of greens I need to supplement my CSA with. To inspire you to reduce food waste, I have some tips on how to do it below. 

Creamy Spaghetti Squash Alfredo + Healthy Pasta Swaps

Creamy Spaghetti Squash Alfredo + Healthy Pasta Swaps

do believe that all foods can fit, but if you are trying to meet your weight loss goals sometimes regular pasta just doesn't seem to make you satisfied. Spaghetti squash is a perfect low carb option for all my pasta lovers and a great swap for everyone dealing with gluten issues. Can't do dairy? No worries! This dish is gluten free, dairy free and paleo. Keep reading below to find out my other favorite pasta swaps! 

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Thai Inspired Salmon Salad with Easy Chili Garlic Dressing

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Winter Goddess Bowl with Quinoa and Avocado Citrus Dressing

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