low fodmap honey mustard chicken tenders

Low FODMAP Honey Mustard Chicken Tenders Recipe

Ingredients

• 1 lb (450g) chicken tenderloins
• ½ cup low FODMAP honey mustard dressing (store-bought or homemade)
• 1 cup gluten-free breadcrumbs
• ½ cup cornmeal
• 1 teaspoon garlic-infused olive oil (ensure it’s low FODMAP)
• 1 teaspoon fresh thyme, chopped (optional)
• 1 teaspoon paprika
• Salt and pepper to taste
• Cooking spray or oil for baking

Homemade Low FODMAP Honey Mustard Sauce

To make your own low FODMAP honey mustard sauce, you’ll need:

• ⅓ cup Dijon mustard (ensure it’s low FODMAP, as some brands may include high FODMAP ingredients)
• ⅓ cup pure honey
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions

1. Prepare the Sauce: In a small bowl, whisk together the Dijon mustard, honey, apple cider vinegar, and a pinch of salt and pepper. Adjust the sweetness and tanginess to taste, then set aside for later. This sauce not only serves as a marinade but also as a delightful dipping sauce.

2. Marinate the Chicken: Place the chicken tenderloins in a resealable bag or a shallow dish. Pour half of the honey mustard sauce over the chicken, ensuring all pieces are well coated. Seal the bag or cover the dish with plastic wrap, then refrigerate for at least 30 minutes. Marinating overnight gives even better flavor.

3. Preheat the Oven: While the chicken is marinating, preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or spray it with cooking spray to prevent sticking.

4. Prepare the Breading: In a shallow bowl, mix the gluten-free breadcrumbs, cornmeal, garlic-infused olive oil, thyme, paprika, salt, and pepper. This tasty coating will provide crunch and flavor without triggering FODMAP sensitivities.

5. Coat the Chicken: Remove the marinated chicken tenderloins from the refrigerator. One by one, take each tenderloin and allow excess marinade to drip off before dredging it through the breadcrumb mixture. Press down lightly to ensure a good coating. Place the coated tenders on the prepared baking sheet, leaving space between each piece for even cooking.

6. Bake the Chicken Tenders: Lightly spray or drizzle the tops of the chicken tenders with cooking oil to encourage browning. Bake in the preheated oven for 20-25 minutes or until golden brown and cooked through, reaching an internal temperature of 165°F (75°C). If desired, you can flip them halfway through for even crisping.

7. Serve: Once cooked, remove the chicken tenders from the oven and let them rest for a few minutes. Serve with the remaining honey mustard sauce for dipping. Pair with a low FODMAP side like roasted vegetables or a fresh salad for a complete meal.

Nutritional Benefits of Low FODMAP Honey Mustard Chicken Tenders

Low FODMAP honey mustard chicken tenders are not only delicious but also nutritionally beneficial. Chicken is a great source of lean protein essential for muscle building and overall health. The use of gluten-free breadcrumbs and cornmeal makes this dish suitable for those with gluten intolerance.

Honey Mustard Sauce Benefits:

• Honey: Natural sweetener that can offer antimicrobial properties.
• Mustard: Provides tanginess and is low in calories while containing antioxidants.

Variations and Add-Ons

1. Herb Variations: Feel free to experiment with other low FODMAP herbs like parsley, oregano, or basil for additional flavor in the breadcrumb mixture.

2. Spice It Up: If you enjoy a kick, add cayenne pepper or chili powder to your breadcrumb mixture for spicy chicken tenders.

3. Vegetable Pairing: Serve these chicken tenders with low FODMAP veggies like carrots, bell peppers, or zucchini, roasted in olive oil and herbs.

4. Dipping Options: In addition to honey mustard, try serving with low FODMAP ranch dressing or a tahini dip made from sesame paste mixed with a little lemon juice and water.

Meal Prep Tips

This recipe is fantastic for meal prep and can be made ahead of time:

• Freezing: Cooked chicken tenders can be frozen in an airtight container for up to three months. Simply reheat in the oven when you need a quick meal.
• Reheating: To retain their crunch, reheat the tenders in the oven or air fryer rather than the microwave.

Final Thoughts on Low FODMAP Diet Integration

Incorporating low FODMAP honey mustard chicken tenders into your diet can help those with IBS or other sensitivities enjoy delicious, home-cooked meals without discomfort. The simple recipe is easy to make, flavorful, and suitable for the whole family, ensuring that dining together remains enjoyable and stress-free.

When following a low FODMAP diet, always monitor individual reactions to different foods, as tolerance can vary from person to person. Focus on whole ingredients and balance your meals with protein, healthy fats, and a variety of authorized low FODMAP fruits and vegetables for overall wellness.