Chicken Tenders

Almond-crusted chicken tenders

Kids love chicken strips because they can be dipped and dunked, but often the meal doesn’t supply any nutrition. Treat your kids to their favourite meal, while packing their plates with hidden health benefits. Shhh . . . they’ll never know.


  • Non-stick cooking spray
  • ½ cup (125 mL) sliced almonds
  • ¼ cup (60 mL) whole-wheat flour
  • 1 ½ tsp paprika
  • ½ tsp garlic powder
  • ½ tsp dry mustard powder
  • ¼ tsp salt
  • 1/8 tsp freshly ground black pepper
  • 1 ½ tsp extra-virgin olive oil
  • 4 large egg whites
  • 1 pound (453 grams) chicken tenders


  1. Preheat oven to 450˚F (230˚C). Line a baking sheet with foil and coat with cooking spray. Set aside.
  2. In a food processor, mix almonds, flour, paprika, garlic powder, dry mustard, salt and pepper. Pulse until almonds are finely chopped, about one minute.
  3. With the motor running, slowly pour in the olive oil until just combined and crumbly. Transfer coating to a shallow dish.
  4. In another shallow dish, whisk egg whites. Evenly coat chicken tenders in the egg. Transfer to almond mixture and coat evenly.
  5. Place chicken tenders on the reserved baking sheet.
  6. Place in oven and bake for 20-25 minutes, until the coating is crispy and chicken is no longer pink inside.
  7. Serve chicken tenders with your favourite dip.
  8. Makes 4 servings.


Sliced almonds are easier to blend, but don’t worry, whole almonds work just as well. Give them a quick chop before hitting the food processor.

Get creative. Try using pecans or cashews instead of almonds. Both contain anti-oxidants and are sources of vitamins and minerals, like vitamin A and B-5.

Serve with yam wedges and curry dip

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