High Protein Recipe: Garlic Parmesan Chicken Tenders

Cooking Information:

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Servings: 4
• Calories: 280 per serving
• Macros per serving: 36g protein, 2g carbs, 8g fat

Ingredients:

For the Coating:

• 2 cups crushed pork rinds
• 1/2 cup grated parmesan cheese
• 2 teaspoons garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

For the Egg Wash:

• 2 large eggs
• 2 tablespoons heavy cream
• 1 teaspoon mustard powder
• 1/2 teaspoon garlic powder

For the Chicken:

• 2 pounds chicken tenderloins
• Olive oil cooking spray
• Fresh parsley for garnish

Instructions:

Prepare the Coating:

1. Preheat oven to 400°F (204°C)
2. Crush pork rinds into fine crumbs
3. Mix with parmesan and all seasonings
4. Transfer to a shallow dish

Prepare Egg Wash:

1. Whisk eggs, cream, mustard powder, and garlic powder
2. Transfer to a shallow dish

Coat the Chicken:

1. Pat chicken tenders dry
2. Dip each tender in egg wash
3. Coat thoroughly in pork rind mixture
4. Place on lined baking sheet

Bake:

1. Spray tenders lightly with olive oil
2. Bake for 15-20 minutes
3. Flip halfway through
4. Cook until golden and internal temp reaches 165°F

Finish:

1. Let rest for 5 minutes
2. Garnish with fresh parsley
3. Serve with sugar-free marinara if desired

Pro Tips:

• Double-coat tenders for extra crunch
• Don't overbake or they'll dry out
• Store in airtight container, reheat in oven for crispiness