Crispy Oven Baked Chicken Tenders

It is finally starting to feel like fall here in Texas with the suddenly crisp breeze and cold air that make me run back inside for my sweater and instantly bring to mind memories of and excitement for football, fall sports, holidays, decorating, parties and tradition. With these new temps and memories and excitement also comes a change in the foods we see in magazines and on tables and in new recipes that pop up.  I love it - a new season with new star fruits, vegetables, herbs and spices.  Of course, my schedule doesn't change and, like most of you I am sure, it gets even busier (for all of the reasons mentioned above) so my need for fairly quick and simple recipes stays constant.  

As fall and cooler weather rolls in, so does my desire for something a little heartier.  This time of year makes me crave those soups and stews, hot gooey grilled sandwiches, bowls of warm roasted vegetables, and sliced tenderloin or pan seared chicken, cooked in the skillet with lots of spices and sauces.  The challenge here is always - "how do you get heartier while still still feeling energized to tackle the day"?  Well, that's what I want to continue to discover and share with you this season.  My goal is to bring you some of the classics you love and some new ideas that you might love.  I hope you find simple & delicious recipes that satisfy that fall or winter craving but that leave you energized to tackle your day or fueled for your run or workout. Follow along and, even if you don't actually try a recipe (which I certainly hope you do!), I hope that the meals & recipes you see inspire you to try something new, think outside of the box, or stick to the health, wellness and / or training goals that you have created for yourself this year.

To kick things off, I'm starting with these Crispy Oven Baked Chicken Tenders.  I think cooking chicken and turning it into a recipe that people really love can be tough.  Chicken can be bland and tough if not cooked just right.  This recipe was the result of:  (1) wanting a new chicken recipe that could be used for various dishes throughout the week, (2) making something kids might enjoy and (3) lightening up a hearty favorite, fried chicken.  The first time I made these a good friend was my test subject, hehe, and she loved them!  I, however, always my worst critic, thought there was room for improvement.  So I adjusted a few components here and there and came up with the recipe I'm sharing today.  Paired with a little prepared or homemade Tangy Honey Mustard it is a winning combo if you ask me.  So, I hope you enjoy these and that they make an appearance on kitchen tables, at tailgates, in lunch boxes and on party trays this season.

Happy Fueling!

Taylor

 

CRISPY OVEN BAKED CHICKEN TENDERS

INGREDIENTS:

• 1 pound raw boneless skinless chicken tenders (already pre-cut in the package as shown in pic)

• 1 cup low-fat buttermilk

• 1 1/2 tablespoons Dijon mustard

• 1 egg white

• 1/2 cup Panko breadcrumbs

• 1/2 cup whole wheat bread crumbs

• 1 1/2 teaspoon dried Italian Seasoning

• 1/4 teaspoon salt

DIRECTIONS:

1. Line a medium sized baking dish with foil or parchment paper and preheat the oven to 350 degrees F.

2. In a large mixing bowl, mix together the buttermilk, Dijon mustard, and egg white.

3. In a shallow bowl or baking dish (I usually use a baking dish) add the breadcrumbs, salt and Italian Seasoning.

4. Dip each chicken tenderloin into the buttermilk mixture.

5. Then dredge it in the breadcrumb mixture until entirely coated in breadcrumbs.

6. Place each coated chicken tender on the lined baking sheet.

7. Bake tenders in preheated oven for about 15 - 20 minutes (depending on size & thickness of your chicken tenders).

8. After done baking, remove chicken tenders from oven, turn broiler to high and place chicken tenders back under broiler for about 2 minutes to brown the tops.

9. Remove and serve plain or with honey mustard dressing and enjoy!

(And I served mine with mac & cheese cups, a recipe to come on the blog, and a side mixed greens salad)

Italian Zoodles & Shrimp

This is another recipe that came about from pure curiosity - (1) I have always been curious about all of these zucchini noodles I see in stores and have heard people talk about (I know, slow to jump on the zoodle train), (2) we got a zucchini spiralizer as part of a wedding gift, which spurred my intrigue, and (3) when trying to search for zucchini noodle recipes for clients, I surprisingly came up with very few results!  Now, don't be mistaken here - I'm all about those regular old fashioned pasta noodles.  However, I just had to try these zucchini noodle creations and, of course, my fun new kitchen gadget, and, to my excitement, I got a new recipe for friends and clients along the way!

Now, I had somewhat expected for this to turn into a recipe I could recommend to others, but what I didn't quite expect was for it to become a new quick and simple dinner staple for our table at home.  I made it the first time as a complete experiment, and was able to get it on the table in about 30 - 40 minutes.  So, this past Sunday when we were pressed for time to get to an evening event, I didn't hesitate to turn to this simple and delicious zucchini and shrimp dish that Kyle & I had enjoyed so much on its first debut at the table.

I quickly grabbed all of the ingredients out of the fridge, spiralized (or as I like to say, "zoodled"), did some quick slicing and mincing, and got the skillet ready to go.  

Friends, this recipe is yummy and so fast (and even faster if you prep a few things ahead)!  The zucchini gets cooked down in the cooking process and mixes with all the other flavors and I tend to forget I'm eating a rather bland (on it's own) vegetable.  The hearty mushrooms, salty Parmesan and zesty seasonings make this a refreshing but still filling dinner for the family to enjoy.  I hope you enjoy this as well and that it, or some variation of it, can also be used as a staple to get you through some of those crazy busy days or nights!

So here you go, the recipe for my Italian Zoodles & Shrimp.

Happy Fueling!

Taylor

ITALIAN ZOODLES & SHRIMP!

Recipe Serves about 2 - 3 people (or 2 people and leftovers for lunch the next day)

INGREDIENTS:

• 3/4 pound raw shrimp

• 1/2 - 3/4 cup Italian dressing (whichever is your favorite!)

• 3 medium zucchini

• 1 tablespoon olive oil

• 2 cloves garlic, minced (I used a garlic press)

• 2 cups sliced white button mushrooms

• 1/4 teaspoon salt

• 3 tablespoons lemon juice

• Zest from 1 medium lemon

• 1/4 cup grated Parmesan cheese + more for serving

• 1 tablespoon Italian Seasoning

Directions:

1. Pour Italian dressing and shrimp into a sealable plastic baggie (like Ziplock). Seal and place in the refrigerator to marinate for about 2 hours or more.

2. Peel off the skin of each zucchini (use a vegetable peeler or a knife) and slice the ends off of each zucchini.

3. Using a hand-held spiralizer or one that attaches to a Kitchen-Aid (I used a mini hand-held that you can see in the pic here and it worked great), spiralize your zucchini into a large mixing bowl. This should make about 6 to 7 cups of "zoodles".

4. In a large skillet heat olive oil on medium heat.

5. Add minced garlic and saute in the olive oil about 3 minutes, making sure not to burn the garlic.

6. Add the marinated shrimp to the skillet (I had larger shrimp so had to cook them in two batches). Don't add the marinade to the skillet - only add the shrimp.

7. Cook the shrimp about 3 minutes per side (may vary depending on size of the shrimp). Remove shrimp from the skillet and set side, covered, while you prepare the zoodles. Leave any juices / spices in the pan.

8. In the same skillet where you just cooked the shrimp, add the mushrooms and cook about 5- 7 minutes until they start to soften.

9. Add the "zoodles" and cook for about 10 minutes until they start to soften. Add the lemon juice and lemon zest about halfway through cooking, sprinkle with salt and gently toss to incorporate all ingredients.

10. After the zoodles have softened, add the Parmesan cheese and Italian seasoning, toss to combine all ingredients and get all of those great flavors mixed together.

11. Add the shrimp to the skillet, toss and serve!

NUTRITION NOTES:

Zucchini -  fiber; fluid; some vitamin C

Mushrooms - riboflavin, niacin, copper, vitamin D (varying levels depending on the mushroom);

Shrimp - protein; niacin; B12; iron; phosphorus; selenium

Garlic - an allium with a rich phytochemical composition that may help reduce atherosclerosis & the risk of stomach and colon cancer 

Lemon - vitamin C

Oscar Winning Party Peppers

I was invited to an Oscars party last week and, while I could have easily grabbed a fruit, veggie or cheese tray with a few dips, I decided to take it as a challenge.  What could I bring that (A) would not be super filling (because, of course, you always want a little bit of everything at these events), (B) would still be a substantial “main” item to balance out the chips and sweets but could still be enjoyed with other main dish items (think sliders, etc.), (C) would add a little nutritional value to our plates, and (D) would taste great.  Sounded like a lot to factor in but, as always, I was up for the challenge!

Based on my recipe goals and other recipes I knew of, I came up with these Mini Mediterranean Party Peppers.  Filled with lean ground turkey, diced veggies, and fresh herbs and spices, they tasted great and were a party pleaser.  And, BONUS, any leftovers make a great contribution to lunch during the week or a quick and easy protein snack!

Here you go - My recipe for Mini Mediterranean Party Peppers….

Happy Fueling!

Taylor

Mini Mediterranean Stuffed Party Peppers

Makes about 24 mini peppers

INGREDIENTS

• 1/2 pound extra lean ground turkey breast

• 5 oz. chopped frozen spinach, thawed and squeezed dry (1/2 of a 10 oz. pack)

• 1 small yellow squash, finely chopped (about .25 pounds or 1 cup)

• 1/2 small yellow onion (about an 8 oz. onion), diced

• 1/4 cup bulgur

• 1 egg, lightly beaten

• 1 tsp. dried oregano

• 1/4 tsp. salt

• 1 pound bag of mini bell peppers (about 24 peppers), halved lengthwise, cores and ribs removed

• 1 can (14.5 oz) stewed tomatoes (preferably low-sodium), finely chopped

• 1/4 cup crumbled feta cheese

DIRECTIONS

1. Preheat oven to 350 degrees F.

2. Add the turkey, spinach, squash, onion, bulgur, egg, oregano, 1/2 of the chopped tomatoes, salt and dash of pepper to a medium bowl and mix to combine well.

3. Arrange the peppers, cut side up in a 9 x 13 - inch baking dish and fill each pepper half with the meat mixture.

4. Top each pepper with a couple of tomatoes and sprinkle with the feta cheese.

5. Cover with foil and bake for 20 minutes.

6. Remove the foil and bake 8 minutes more.

7. Broil at 500 degrees for about 2 minutes more until the feta begins to turn a golden brown.

Nutrition Facts (per 3 peppers):

Calories 112, Protein 11.4 g, Carb 11.9 g, Fat 2 g, Sugar 6.3 g, Sodium 129.8 mg,                   Cholesterol 44.3 mg, Potassium 195 mg