fried chicken, honey-mustard, and an easy salad


Fried chicken.  Not exactly something you would call a health food.  But tonight my family was craving it, and with a foot of snow and temps in the teens… comfort food just felt right.

I changed things up a bit from your typical fried chicken to make it a little more health-nut mama friendly and here’s where we ended up.

What I used:

  • 4 large organic boneless chicken breast
  • 3 large eggs
  • coconut oil (about a cup)
  • 1/3 bag Panko italian seasoned bread crumbs
  • salt and pepper
  • large skillet
  • large (11 x 13) glass baking dish

What I did:
Pre-heat oven to 350. Then, using a sharp knife and a non-wood cutting board, slice chicken into strips.

Place the eggs in a bowl and whisk.  In a separate bowl place the bread crumbs.

Next, fill the large skillet with enough coconut oil to coat the pan and get a thin later on the bottom.  Turn the heat up to medium high.

While the oil is getting hot, now is the time to prepare your tenders.  Lightly season them with salt and pepper before dunking them one-by-one in the eggs.

After the eggs, place the tenders in the bread crumbs.  I should note here that you don’t have to use Panko style, but I really love the texture they add.  In the past, I have also used gluten-free bread crumbs or even chia seeds (a recipe I haven’t quite perfected yet.)

By this time, your oil should be hot enough to fry.  It should lightly sizzle when you place the tenders in.  If it doesn’t sizzle just yet, give it a minute or 2 and you should be fine.

After about 4-5 minutes, flip the chicken.  Before you turn, make sure they are plenty browned on the bottom.  Through-out the frying process, you may need to add more oil.
After the second side gets to fry for another 4-5 minutes, place the tenders in the glass baking dish and place in pre-heated oven.  To help absorb the oil, I place a brown paper bag (cut to the size of the dish).  Tonight, I didn’t have one of hand, so I lined it with unbleached coffee filters.
Bake for 25-30 minutes or until your tenders are cooked all the way through.  Every oven is different so just keep an eye on them.
For a quick, tasty, fantastic dipping sauce… mix equal parts honey and mustard.
I also threw together a quick kale salad to add a little green to our meal.
  • Finely chop a few cups of kale. This green is tough so it’s important to chop finely!
  • Dice up a quarter of an red onion and a quarter of an apple.
  • I made a quick dressing by placing equal parts balsamic vinegar and olive oil in a jar with a lid and shake.
  • Combine kale, onion, apple and dressing and let sit for about 15 minutes before eating.  Letting it set also helps slightly soften the kale.

My 3 year old, who can be a picky eater, gobbled this up!

This meal pleased every member of my family!  Love it when that happens!
-Abby

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