Crispy BBQ Chicken Tenders

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!

Better BBQ Crispy Chicken

Better BBQ Crispy Chicken

 

INGREDIENTS:

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

DIRECTIONS:

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

Dredging

Dredging

Getting Crispy in Pan

Getting Crispy in Pan

Just Need to Add Healthy Fat

Just Need to Add Healthy Fat

Better BBQ Crispy Chicken

Better BBQ Crispy Chicken

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