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Low Sodium Fried Chicken Tenders

Low Sodium Chicken Tenders

5 from 2 reviews

NUTRITIONAL SUMMARY:

400 calories per serving; 141 mg sodium per serving; 588 mg potassium per serving; 366 mg phosphorus per serving

Ingredients

Scale

Marinade:

  • 1 cup half and half
  • 1 tsp vinegar
  • ½ tsp cayenne
  • ½ tsp garlic powder
  • ½ tsp smoked paprika
  • 2 lbs chicken tenders

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:

  • 34 cups vegetable or peanut oil

Instructions

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 ziploc bag with the rest of the marinade. Seal the bag and refrigerate for overnight, or at least 2 hours.

Breading & Cooking:

  1. Heat the oil over medium high heat (about 350°F to 375°F).
  2. 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.
  3. 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.)
  4. 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.
  5. 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

Nutrition is calculated assuming that the chicken absorbs two ounces oil for the entire recipe, and that we use all of the breading and marinade. You will likely use a bit less, but I erred on the side of caution when calculating nutrition.

Nutrition