Channel: Rob Riches

Category: Howto & Style

Tags: healthy mealsbioptimizerrob riches dietyt:cc=onmasszymesbreaded chickenhigh protein recipeschicken and potatorob riches fitnessrob riches fitness workoutrob richesrob riches kitchenchicken tendershealthy chicken recipes500 calorie recipeshome made chicken tendersrob riches cookingrob riches recipeshome made chickenrestaurant style chicken tendersrob riches food500 caloriesbodybuilder recipeschicken recipesdigestive enzymes

Description: Within this video, I show you how easy it is to make 𝐫𝐞𝐬𝐭𝐚𝐮𝐫𝐚𝐧𝐭-𝐬𝐭𝐲𝐥𝐞 𝐜𝐡𝐢𝐜𝐤𝐞𝐧 𝐭𝐞𝐧𝐝𝐞𝐫𝐬 at home, using a few simple ingredients, and share step-by-step instructions that anyone can make them, even with little to no cooking experience. ☟Be sure to check below for the 𝐅𝐔𝐋𝐋 𝐒𝐓𝐄𝐏-𝐁𝐘-𝐒𝐓𝐄𝐏 𝐈𝐍𝐒𝐓𝐑𝐔𝐂𝐓𝐈𝐎𝐍𝐒 → and then Subscribe here for all new videos: bit.ly/RobOnYouTube with the notifications bell 🔔 on to watch them as soon as they're uploaded. ————————————————————————————————————— 𝐑𝐞𝐬𝐭𝐚𝐮𝐫𝐚𝐧𝐭-𝐒𝐭𝐲𝐥𝐞 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐓𝐞𝐧𝐝𝐞𝐫𝐬 𝐌𝐚𝐝𝐞-𝐀𝐭-𝐇𝐨𝐦𝐞 𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬: Chicken tenders are usually strips of chicken breast, breaded in crumbs and fried in oil. This typically results with them containing high saturated fats due the boiling of oil. Within this recipe, the chicken strips will be lightly pan fried, resulting in a much lower saturated fats. They also taste great fresh-from-the-pan, or served cold after being kept in the refrigerator over night, and can be paired with many different side options, making them a great choice for meal prep. I'll also be serving the tenders alongside another great side dish - cubed sweet potato with a medley of yellow corn, mushrooms, and zuchinni. 𝐓𝐢𝐦𝐞 𝐓𝐨 𝐏𝐫𝐞𝐩𝐚𝐫𝐞: 12 Minutes 𝐓𝐢𝐦𝐞 𝐓𝐨 𝐂𝐨𝐨𝐤: 30 Minutes 𝐒𝐞𝐫𝐯𝐢𝐧𝐠𝐬: 2-4 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: 𝐂𝐡𝐢𝐜𝐤𝐞𝐧 𝐓𝐞𝐧𝐝𝐞𝐫𝐬: 3 Whole Eggs 2 Large Chicken Breasts 1 Cup Italian Breadcrumbs 𝐒𝐢𝐝𝐞 𝐃𝐢𝐬𝐡: 1 Large Sweet/Yam Potato 1 Cup of Mushrooms 1 Cup of Yellow Corn 1/2 Zucchini/Courgette 1 Tbsp Oil (or Coconut Oil) Salt & Pepper (plus any of your favorite herbs and spices for flavoring) 𝐒𝐭𝐞𝐩 𝟏: Begin by preparing all the side dish ingredients. Slice and dice the sweet potato (into about 1/2 inch cubes), and add to boiling water in a pan, seasoned with a little salt. Cover the pan and turn down the heat to simmer for 8-10 minutes, or until the cubes are slightly squishy. Slice and dice the mushrooms and zucchini, and add to a large pan, along with the the yellow corn, with a little oil (try using coconut oil or canola oil). Season with a pinch of salt & pepper (I also added some garlic, and cayenne pepper). Cook for several minutes, stirring often, and then add the cubed sweet potato into the pan (after draining all the water from the pot), and continue to stir and cook for a few extra minutes. Remove from heat and cover. 𝐒𝐭𝐞𝐩 𝟐: Crack all 3 eggs and whisk. Place the mixture into a bowl. *Slice the chicken breast (lengthways), then slice 4-6 pieces diagonally from each strip. Set up your dipping workstation for the tenders: Egg mixture in one bowl. Breadcrumbs in another, and a clean plate to set aside each breaded tender. *You can also use a meat tenderizer on the chicken once sliced to create even more tender strips, as this helps break down the fibers - giving the finished result and even more 'restaurant-like' taste. Take 1 piece of chicken and dip it in the egg mixture, coating it throughly. Shake off any excess egg mixture, and lay it down on the breadcrumbs, pressing down gently, then turn it over and press down again, to ensure all the breadcrumbs are sticking to the chicken. Place on the plate, and continue the process with all other pieces of chicken. 𝐒𝐭𝐞𝐩 𝟑: Lightly coat a large pan (or 2) with some oil, and arrange all chicken tenders in the pan, making sure each one is free and clear from the next one (so none are overlapping or touching), and let cook for 3-4 minutes on a medium heat, before turning over, and cooking for a further few minutes. (The tenders shouldn't burn, so continue to check every minute or so, and continue to keep moving it around the pan so as they all cook evenly). 𝐒𝐭𝐞𝐩 𝟒: Serve up 1/4 of the sweet potato and vegetable medley on a plate (I used half the mixture within this video to give you some reference on portion size). Add 4-6 tenders on top, and top with a few slices of fresh avocado (optional). 𝐌𝐚𝐜𝐫𝐨𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬: The amounts shown below are calculated based on my serving size within the video (which was approximately half the side dish and 1/3 of the chicken cooked). 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬: 539kcal 𝐏𝐫𝐨𝐭𝐞𝐢𝐧: 48g 𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬: 62g 𝐅𝐚𝐭𝐬: 11g You'll see within this video I talk about the benefits, and why I include Digestive Enzymes with many of my meals. The product I show is called "Masszymes", and is from a company called BiOptimizer. You can find out more about them on my special link here: masszymes.com/robriches ——————————————————————————————————— ♠ Follow Rob on Social Media ⍟ Fitness App: bit.ly/RobRichesFitnessApp ⍟ Instagram: instagram.com/robrichesfitness ⍟ Online Shop: http://www.robrichesshop.com ⍟ LinkedIn: linkedin.com/in/robrichesfitness Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.