If you’re a lover of BBQ sauce, and you watch carbs, you know that most varieties contain loads of sugar. One serving, equal to 2 tablespoons, can run anywhere from 10-18 carbs. That’s not a lot of sauce for an awful lot of carbs. That basically means you have to ditch any crispy coatings, and virtually all of your side-dishes unless you get a little creative, as I did, with this super tasty chicken recipe. It’s basically fat-free on its own, so feel free to add the fat of your choice to balance it out. I chose a topper of sliced avocado. Enjoy!
15 ounces chicken tenders
4 tablespoons BBQ Sauce (I used Carolina Gold from Trader Joe’s)
4 tablespoons nonfat Greek yogurt, plain
2 tablespoons liquid egg white
1 tablespoon chili pepper sauce
1/2 cup panko bread crumbs
1 teaspoon garlic powder
1 small avocado, sliced into 12 slices
Stir together the BBQ sauce through chili pepper sauce in a shallow bowl. On a plate, mix together the panko and garlic powder. Dredge each chicken tenderloin into the BBQ sauce, then sprinkle/coat with the panko crumbs. In a heated pan coated with cooking spray, lay tenders down and cook until golden and cooked through, about 2-3 minutes per side. Serve with equal slices of avocado and a drizzle of Greek yogurt mixed with hot sauce. Serve over spinach for a little color and extra vitamins with negligible calories. Serves 4.
Calories: 288. Protein: 29, Carbs: 27, Fat: 6.5