Chicken tenders are a beloved dish consisting of breaded and fried strips of chicken breast. They are popular among both children and adults, often served as a tasty snack, appetizer, or main course. The recipe typically involves marinating chicken breast strips in a seasoned mixture, coating them with breadcrumbs or flour, and deep-frying until golden and crispy. They are commonly served with a variety of dipping sauces like ketchup, barbecue sauce, honey mustard, or ranch dressing.

The history of chicken tenders traces back to the 1950s, when they were first introduced as a convenient and appealing way to serve chicken to children. They gained widespread popularity in fast-food restaurants and quickly became a staple on kids' menus across the United States. Over time, chicken tenders evolved into a versatile dish enjoyed by people of all ages, with variations in seasoning, breading, and cooking methods to suit different tastes and preferences. Today, they remain a classic favorite in homes, restaurants, and fast-food chains worldwide.

Ingredients:

- 1 pound chicken breast, cut into strips

- 1 cup breadcrumbs

- 1/2 cup all-purpose flour

- 2 eggs, beaten

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- Cooking oil, for frying

Method of Preparation:

1. In a shallow dish, mix together breadcrumbs, salt, and black pepper.

2. Place flour in another dish and beaten eggs in a third dish.

3. Dredge chicken strips in flour, then dip them in beaten eggs, and finally coat them evenly with breadcrumbs mixture.

4. Heat cooking oil in a skillet over medium heat.

5. Fry the coated chicken strips in the hot oil until golden brown and cooked through, about 3-4 minutes per side.

6. Remove chicken tenders from the oil and drain on paper towels to remove excess oil.

7. Serve hot with your favorite dipping sauces.

Nutrition Value:

1. Chicken Breast (1 pound, cut into strips)

  - Calories: Approximately 330 calories

  - Carbohydrates: Minimal (less than 1 gram)

  - Protein: About 65 grams

  - Fat: Around 6 grams

  - Sodium: Varies based on preparation, typically around 75-100 milligrams

  - Cholesterol: Approximately 190 milligrams

  - Vitamins and Minerals: Rich in protein, vitamins B6 and B12, niacin, phosphorus, and selenium

  - Nutritional Benefit: Chicken breast is a lean source of protein, essential for muscle growth and repair. It also provides important vitamins and minerals for overall health.

2. Breadcrumbs (1 cup)

  - Calories: Around 400 calories

  - Carbohydrates: Approximately 70 grams

  - Protein: About 12 grams

  - Fat: Around 7 grams

  - Sodium: Varies depending on brand, typically 600-800 milligrams

  - Cholesterol: Minimal

  - Vitamins and Minerals: Contains small amounts of iron and calcium

  - Nutritional Benefit: Breadcrumbs add a crunchy texture to the chicken tenders but are less nutritious compared to whole grains due to their processing.

3. All-Purpose Flour (1/2 cup)

  - Calories: About 220 calories

  - Carbohydrates: Approximately 46 grams

  - Protein: About 6 grams

  - Fat: Around 1 gram

  - Sodium: Minimal

  - Cholesterol: Minimal

  - Vitamins and Minerals: Contains small amounts of iron and folate

  - Nutritional Benefit: Flour serves as a coating for the chicken tenders, providing a crispy outer layer when fried.

4. Eggs (2 eggs, beaten)

  - Calories: Approximately 140 calories

  - Carbohydrates: Less than 1 gram

  - Protein: About 12 grams

  - Fat: Around 10 grams

  - Sodium: Around 140 milligrams

  - Cholesterol: Approximately 370 milligrams

  - Vitamins and Minerals: Rich in vitamin D, vitamin B12, riboflavin, and selenium

  - Nutritional Benefit: Eggs act as a binding agent and help the breadcrumbs adhere to the chicken, providing additional protein and essential vitamins.

5. Salt (1 teaspoon)

  - Calories: Minimal

  - Carbohydrates: Minimal

  - Protein: Minimal

  - Fat: Minimal

  - Sodium: About 2,300 milligrams (daily recommended limit for adults)

  - Cholesterol: Minimal

  - Vitamins and Minerals: Sodium, essential for electrolyte balance but should be consumed in moderation

  - Nutritional Benefit: Salt enhances the flavor of the chicken tenders but should be used sparingly due to its sodium content.

6. Black Pepper (1/2 teaspoon)

  - Calories: Minimal

  - Carbohydrates: Minimal

  - Protein: Minimal

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: Minimal

  - Vitamins and Minerals: Contains small amounts of vitamin K, manganese, and iron

  - Nutritional Benefit: Black pepper adds a subtle heat and flavor to the chicken tenders without contributing significant calories or nutrients.

7. Cooking Oil (for frying)

  - Calories: Varies based on the amount used

  - Carbohydrates: Minimal

  - Protein: Minimal

  - Fat: Depends on the type of oil used (e.g., vegetable oil, canola oil)

  - Sodium: Minimal

  - Cholesterol: Depends on the type of oil used

  - Vitamins and Minerals: Contains healthy fats (e.g., monounsaturated or polyunsaturated fats)

  - Nutritional Benefit: Cooking oil is used for frying the chicken tenders, providing the necessary heat for cooking and contributing healthy fats to the dish if using oils like olive oil or avocado oil.