Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Coconut flour chicken tenders!!!!

They were so freaking good and so filling!! My non keto family loved it as well

Pictures are before cooking and after cooking it ♥️♥️♥️♥️♥️

INGREDIENTS

1/4 cup coconut flour

2 tablespoons grated Parmesan optional

1/2 teaspoon kosher or natural sea salt

1/2 teaspoon ground cumin

1/4 – 1/2 teaspoon ground smoked paprika

1/2 teaspoon garlic powder optional

1/2 teaspoon onion powder optional

1/2 teaspoon black or white pepper

1 pound chicken tenderloins 6-8 pieces

1/4 cup olive oil or a beaten egg

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

INSTRUCTIONS

On plate or shallow container, mix coconut flour, Parmesan and spices with a fork.

Pour olive oil (or beaten egg) in small container. Drench each tenderloin in olive oil then gently press each chicken tenderloin in coconut flour mixture. Spray extra olive oil over the coating until wet to prevent dryness.

Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan. Spraying extra olive oil on top prevents dry coating.

Bake at 400°F for 10-12 minutes then flip each tenderloin.

Continue baking for an additional 10-12 minutes. To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You’ll need to flip the tenders again to brown each side using the broiler)

Eat plain or dip in your favorite sauce.

RECIPE NOTES

Adjust seasoning to suit taste.

Makes 6 chicken tenders

Nutrition per tender

176 calories, 7.8g fat, 345mg sodium, 4.1g carbs, 2.7g fiber, 1.4g net carbs, 23.6g protein

Serving (2 tenders)

353 calories, 15.6g fat, 689mg sodium, 8.2g carbs, 5.4g fiber, 2.9g net carbs, 47.3g protein

Nutrition Facts

Coconut Flour Chicken Tenders

Amount Per Serving

Calories 353 Calories from Fat 140

% Daily Value*

Total Fat 15.6g 24%

Sodium 689mg 29%

Total Carbohydrates 8.2g 3%

Dietary Fiber 5.4g 22%

Protein 47.3g 95%

* Percent Daily Values are based on a 2000 calorie diet.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE