Sweet and Spicy Chicken Tenders

This delicious sauce is so easy to make and takes literally 5 minutes!  Use it on some whole wheat chicken tenders for the kids!  A kid favorite minus the fatty oil and white flour.

Sweet and Spicy Sauce

Ingredients:

3 tbsp Frank’s Hot Sauce – Or your favorite hot sauce

1/3 cup Xagave

2 tbsp water

Steps:

Simply combine the three ingredients and mix until well blended

Whole Wheat Chicken Tenders

Ingredients:

canola oil spray

1 pound boneless chicken tenders

3-4 tbsp whole wheat flour

1/2 tsp ground black pepper

1/2 tsp garlic powder

2 egg whites, lightly beaten

1 cup whole wheat bread crumbs

2 tbsp grated parmesean cheese

 Steps:

Preheat oven to 350. Spray baking sheet with canola oil and set aside.  Beat the egg whites in a shallow bowl and set aside.  Mix Parmesean Cheese with the bread crumbs and pour onto a plate.

Cut chicken into nugget sized pieces.  Mix the pepper and garlic powder with the flour in a ziplock bag and then add the chicken.  Shake to coat.  One at a time, dip the chicken pieces in the egg white and then roll in the breadcrumbs. Place the nuggets on prepared baking sheet and bake for 15 – 20 minutes, turning once halfway through cooking time.

Apply sauce