oven-baked low fodmap chicken tenders for a crispy treat

Oven-Baked Low FODMAP Chicken Tenders

Ingredients

1. Chicken Tenders

   • 1 pound (approximately 450g) of chicken breast tenders, trimmed and sliced

2. Marinade

   • 1 cup lactose-free yogurt or dairy-free yogurt
   • 2 tablespoons Dijon mustard (ensure it’s gluten-free if necessary)
   • 1 tablespoon apple cider vinegar
   • 1 teaspoon smoked paprika
   • Salt and pepper, to taste

3. Breading

   • 1 cup gluten-free breadcrumbs (ensure they are low FODMAP)
   • 1/2 cup almond flour or coconut flour
   • 1 teaspoon dried oregano
   • 1 teaspoon garlic-infused olive oil (to add garlic flavor without FODMAPs)
   • 1/2 teaspoon onion-infused oil (for flavor without the high FODMAP content)
   • Salt and pepper, to taste

4. Cooking

   • Olive oil spray or light drizzle of olive oil

Preparation Steps

1. Marinate the Chicken

   • In a large mixing bowl, combine the lactose-free yogurt, Dijon mustard, apple cider vinegar, smoked paprika, salt, and pepper. Whisk until smooth. Add the chicken tenders to the marinade and ensure they are fully coated. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, preferably 1-2 hours to enhance the flavors and tenderize the chicken.

2. Prepare the Breading

   • In a separate shallow dish, combine the gluten-free breadcrumbs, almond flour (or coconut flour), dried oregano, and garlic and onion-infused oils. Season with salt and pepper to suit your taste. Mix well until you have an even mixture. The gluten-free breadcrumbs will provide the crunch, while the almond or coconut flour will add additional flavor and texture.

3. Preheat the Oven

   • Preheat your oven to 400°F (200°C). This temperature is ideal for achieving crispy tenders without frying, while the oven’s hot air ensures they cook evenly.

4. Bread the Chicken Tenders

   • Remove the marinated chicken from the refrigerator. Working in batches, take each piece of chicken, letting any excess marinade drip off, and then dip it into the breadcrumb mixture. Press each side gently into the breadcrumbs to ensure a good coating. Place the coated tenders on a baking sheet lined with parchment paper to prevent sticking.

5. Bake the Chicken Tenders

   • Once all the tenders are breaded, lightly spray or drizzle olive oil over them. This step is crucial as it encourages browning and a crunchy texture during baking. Place the baking sheet in the preheated oven and bake for 15-20 minutes or until the chicken is golden brown and cooked through. Flip the tenders halfway through the cooking time for even browning.

6. Check for Doneness

   • To ensure the chicken tenders are fully cooked, check the internal temperature with a meat thermometer. They should reach an internal temperature of 165°F (75°C). If you do not have a thermometer, ensure the juices run clear and there is no pink in the center.

Serving Suggestions

• Serve the crispy low FODMAP chicken tenders with a side of homemade low FODMAP dipping sauce. Consider options like a lactose-free ranch dressing, mustard, or a tangy homemade honey mustard sauce (combine honey and Dijon mustard for a sweet-and-tangy flavor).

• Pair the tenders with a fresh salad utilizing low FODMAP vegetables such as spinach, cucumber, and bell peppers, dressed in a simple olive oil and lemon dressing for a refreshing contrast.

Storage Tips

• Refrigeration: Store any leftover chicken tenders in an airtight container in the refrigerator for up to 3 days. To reheat, use an oven or air fryer for 10-15 minutes at 350°F (175°C) to restore crispiness.

• Freezing: For longer storage, freeze the baked chicken tenders after they have cooled completely. Lay them flat on a baking sheet to freeze for a couple of hours, then transfer them to a freezer-safe bag or container. They can be frozen for up to 2 months. Bake directly from frozen, adding a few extra minutes to the cooking time.

Nutritional Information (Per Serving)

• Calories: Approximately 270
• Protein: 35g
• Carbohydrates: 16g
• Dietary Fiber: 2g
• Sugars: 1g
• Total Fat: 8g
• Saturated Fat: 1g
• Sodium: 400mg

Health Benefits

• High in Protein: Chicken is a lean source of protein, which is vital for muscle repair and overall health.

• Low FODMAP: This recipe is designed for those with IBS or other digestive sensitivities, allowing them to enjoy a tasty meal without discomfort.

• Versatile Recipe: Feel free to experiment with different spices such as cumin, paprika, or Italian seasoning for varied flavor profiles based on personal preferences.

Final Notes

Maintaining a low FODMAP diet does not mean sacrificing flavor or texture. Oven-baked low FODMAP chicken tenders are not only easy to make, but they also serve as a satisfying meal option for everyone. The combination of marinades and a crispy coating creates a delicious dish that is sure to please even the pickiest eaters. With their crunchy exterior and tender inside, these chicken tenders provide a delightful treat that stands up to traditional fried versions, all while respecting dietary restrictions. Enjoy them hot out of the oven, and relish in the crispiness of this guilt-free delicacy.