{ Honey Creole Baked Chicken Tenders }

{ Honey Creole Baked Chicken Tenders }

I’ll tell the truth. I tried to make a baked version, or a healthy version of fried chicken. Let’s just say it’s not an easy task. Don’t get me wrong, these chicken tenders were moist and delicious, however I would never call them a healthier version of “fried” chicken because I think the southerners might hunt me down. They weren’t crispy enough to call them fried.  Stay tuned for another go at it. In the meantime, if you want to serve up some fun on a weeknight or even a weekend, get to dippin’ these tenders in every sauce your little heart desires! I tried buffalo, ranch, and barbecue. Yum.

Pairs well with  { cajun caviar } or  { Super Simple Pound Cake Pudding Parfait } for dessert.

Make sure to check out my Pinterest for more recipes.

Follow the blog on the homepage right hand side to receive recipes to your inbox.

Tag me on Instagram in your creations.

For 16 Tenders or about 4-5 Servings:

Marinade:

• 2 C Buttermilk
• 1 T garlic powder
• 1 T onion powder
• 1/2 T chili powder
• 1 T paprika

Breading:

• 1 T creole seasoning
• 1 Cup Whole Wheat Flour
• 1 Cup Whole Wheat Panko breadcrumbs
• 1 T paprika
• 1/2 C cornmeal
• 1 T salt
• 1 T pepper

Nonstick cooking spray

3 T butter or butter substitute of choice

1 T honey

Dipping sauces of choice. Barbecue sauce, buffalo sauce, Ranch

1) Marinate chicken in marinade for up to 24 hours in either Ziploc bag or airtight container.

2) Drain chicken in a collander. Preheat your oven to 400 degrees. Spray large baking sheet with nonstick spray. Spread pads of butter onto baking sheet.

3) Dredge your chicken in breading mixture. Lay out on baking sheet.

4) Bake for 10 minutes on 400 then broil until the top side becomes golden. Flip chicken carefully then broil the other side until golden brown. Watch carefully.

5) Remove from oven and drizzle lightly with honey. Serve with a fresh salad and plenty of dipping sauces.

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” For inquiries about positioning your brand in front of Shannon’s followers click here. For the long version about how the site was born, read more. 

More Recipes:

{ gulf shrimp stuffed portobello mushrooms }

{ cajun caviar }

{ skinny New Orleans muffaletta chicken }

{ skinny mini tuna salad }

{ skinny mini tuna salad }

Tuna often gets a bad reputation for being loaded with mayo and loaded in calories or completely tasteless otherwise.  Luckily one secret ingredient can change all that – Fat free plain greek yogurt! Chobani would do just the trick. Here is how I mix up tuna salad that my husband raves about.

For about 4 servings:

• 2 large cans chunk light tuna in water, drained
• 5 tablespoons fat free greek plain yogurt
• 3 tablespoons light mayo
• 3 tablespoons red wine vinegar
• 2 cups diced celery
• lots of cracked black pepper
• sea salt to taste
• 1 cup cherry tomatoes, halved

Mix all of these ingredients in a mixing bowl, except tomatoes. Serve over lettuce. Top with cherry tomatoes.  This recipe can be modifed to your tastes. If you want it extra skinny, you can dial down the mayo and the yogurt, but if you want it creamier, bump up the yogurt and mayo.

{ buffalo chicken lettuce wraps }

Craving that buffalo sauce, blue cheese or ranch flavor? What about that irresistable buffalo chicken dip served at parties?  We all yearn for it. We are human.  However, if we acted on that every craving and hit a wing joint every week, it could do a number on our waistline. Skip the fried wings, or the chicken tenders, or even the wrap.  You might be surprised when you bite into the crunch of the lettuce wrap and still get all of those flavors you desire. Not to mention the recipe couldn’t be easier.

For 4 servings

• 4 chicken breasts, trimmed of fat
• 8 tbsp mild buffalo sauce
• Blue cheese crumbles for topping (optional)
• Fat free ranch or fat free blue cheese for topping
• 1 head of lettuce, cut in wedges
• salt and pepper to taste
• hot sauce to taste

1. Place chicken breasts in small crockpot, drizzle buffalo sauce over crockpot and stir. Cook on low for 8 hours.

2. Shred chicken with two forks. Serve over lettuce, with optional dressings and added garnishes.

{ New Orleans Muffaletta Salad }

In New Orleans, a muffaletta is a delish sandwich consisting of meats, cheeses and an olive salad served on Italian sesame bread.

Here is my lighter spin on the traditional sandwich – a fresh and satisfying salad with all the same flavors.

For 4 salads you will need:

• 2 heads romaine lettuce, chopped
• 1/2 cup jarred, drained, pepperoncinis, diced
• 1 cup low fat salami
• 1 cup cubed low fat ham
• 1/2 cup pimento green olives
• 1/2 cup roasted red peppers, diced
• 1/2 cup low fat provolone cheese, diced
• 1 cup cherry tomatoes
• 4-5 tablespoons light Olive Garden Italian dressing
• Coarse salt and ground black pepper to taste

1. Mix all ingredients your pepperoncinis, salami, ham, olives, red peppers, provolone, and tomatoes.

2. Top your salad of romaine with all of those ingredients, top with salt, pepper, and your dressing. Voila!

{ thanksgiving stuffed acorn squash }

Why not celebrate scrumptious Thanksgiving flavors all year round? The flavors in this squash resemble some of those you might see in a thanksgiving meal..healthified of course.

For two, split an acorn squash in half and season with olive oil salt and pepper
roast at 400 for about 30 minutes. Test center with a fork to make sure they are tender.
Meanwhile, brown 1/2 lb ground turkey in sauté pan with a tbsp butter. Drain excess liquid, set aside meat

Saute half a red onion, half green apple, two cloves minced garlic and 3 finely diced celery stalks until lightly browned

Stir back in meat, pour in 1/4 cup apple cider. Season with seasoned salt
Pour mixture in squash, top with Parmesan and broil til melted. Top with a slice of cranberry jelly

{ lighter caesar salad with homemade dressing }

Sometimes you just crave mom’s caesar salad. Or even Texas Roadhouse caesar salad. Or any dang caesar salad for that matter.  The crunchy greens, the sprinkled parmesan, the creamy dressing. Oh wait, that creamy dressing. It can pack a heavy load of calories onto your lunch. Dang. .

Luckily with a few tweaks in the kitchen, you and caesar dressing can still be friends.

For 6 servings:

While your food processor is running, add 5 anchovies, 1 large minced garlic clove, 2 tbs lemon juice, 1 tbs worcestershire, 1 tsp dijon mustard, 5 tbs fat free plain greek yogurt, 1/2 cup olive oil, 1/4 cup grated parmesan cheese

Serve over romaine lettuce, sprinkle a little extra parmesan if you are feeling frisky. Goes great with chopped grilled chicken.

Sick of Salad? A decadent yet skinny lunch.

If you are sick of crunching on lettuce for lunch and you are craving a warm and hearty meal as the weather gets cooler and crisper, this dish is for you. Meal prep Sunday night, and you will be in business all work week long. This balsamic crock pot chicken paired with sugar snap peas feels like a cheat, yet it is right in line with your health plan. It is also such an easy recipe, yet you will feel like a gourmet chef. Of course, this recipe allows for some wiggle room as you hit a weekend of parties or restaurants.

Here is what you need:

• 5 chicken breasts frozen or thawed (1 a day, Monday through Friday)
• 1 tbsp dried basil
• 1 tsp garlic powder
• 1 tbsp oregano
• 1 tbsp dried parsley
• 3 garlic cloves, minced
• 1/3 cup balsamic vinegar
• 1/4 cup olive oil
• 1 bag frozen sugar snap peas.

1. Place chicken in the crock pot. Sprinkle all dry ingredients over chicken.
2. Drizzle wet ingredients over chicken.
3. Yes, it is as simple as that. Cook on high for four hours, or if you have the time cook on low for six.  Crock pot temperatures may vary so check in on your chicken, you don’t want to dry it out.
4. Make sure to stir from time to time. Cook frozen snap peas according to bag, usually a 3 minute boil, and serve with chicken. Enjoy!