Fast & Healthy Chicken Tenders

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The #1 issue fellow moms in Falls Church mention to me is finding time to cook in their busy schedule, the 2nd is finding things their picky kids will eat.   This recipe can be made as fast as a box of macaroni and cheese but is more nutritious.  BOTH of my children love these and for adults they are great over some mixed greens.

I buy the highest quality chicken I can find and avoid chicken from factory farms where they live and die in terrible conditions. They’re full of antibiotics and chemicals, and are genetically engineered to grow artificially fast.  I won’t go into the gory details now, but grass-fed, pastured, organic chickens, are available from our local farmers market, Mom’s Market or Whole Foods by farmers who care about their animals and provide them with good, healthy diets and lifestyles. The meat is much healthier and tastier than factory chicken.

Holistic additions include flax seed and coconut oil.

Holistic additions include flax seed and coconut oil.

This recipe calls for coconut oil.  I love cooking with coconut oil, especially at higher temperatures since it can withstand the heat and potentially has antibacterial and antiviral health benefits.  It definitely has a nice sweet flavor and may also optimize body weight. Learn more about potential health benefits at in Dr. Mercola’s article on the Huffington Post.

Any combination of bread crumbs, panko, flax seeds and parmesan cheese turns out great.

Ingredients for Fast & Healthy Chicken Tenders

Ingredients for Fast & Healthy Chicken Tenders


  • 2 large skinless boneless pastured-chicken breasts, cut into even strips.

  • salt and pepper to taste

  • 2 tbs coconut oil

  • 6 tbsp whole wheat Italian seasoned bread crumbs or panko

  • 1 tbsp ground flax seeds(optional)

  • 1 tbsp grated parmesan cheese (optional)

Coat the chicken in breadcrumbs, ground flax seeds and parmesan cheese.

Coat the chicken in breadcrumbs, ground flax seeds and parmesan cheese.


Preheat oven to 425°. Coat a baking sheet with coconut oil.

Pour the ground flax seeds, bread crumbs, panko and parmesan cheese in a bowl.

Sprinkle the chicken with salt and pepper and coat in the coconut oil.

Roll the chicken in the breadcrumb mixture to coat, and place them on the cookie sheet.

Bake 9 minutes.

Turnover then cook another 4 – 5 minutes or until cooked.

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