Introduction:
Low Calorie Hot Honey Tenders are a healthier twist on a classic comfort food, combining the crispy, juicy texture of chicken tenders with a sweet and spicy hot honey sauce. This dish provides the perfect balance of flavor without the extra calories, making it a great option for those who are watching their calorie intake but don’t want to compromise on taste. The hot honey sauce adds a fiery kick while still maintaining the signature sweetness of honey, all while keeping things light and satisfying.
The History of:
Chicken tenders have been a beloved dish for many years, originally popularized in the U.S. as a finger food for both kids and adults. The concept of “hot honey” has been gaining popularity in recent years, particularly in Southern and soul food kitchens, where honey is paired with spicy elements like chili flakes or hot sauce to create a delightful contrast. The combination of tender, golden-fried chicken with a spicy-sweet drizzle has taken the food world by storm, with many chefs and home cooks looking to perfect the balance of sweet, spicy, and savory.
Ingredients Breakdown:
For the chicken tenders, you will need lean chicken breast or chicken tenderloins for the best results. Instead of deep frying, this recipe uses a baking method to keep things low-calorie while still achieving a crispy texture. The hot honey sauce requires simple ingredients: honey, hot sauce, and a few other pantry staples that make the sauce both flavorful and tangy. The chicken is coated in a light, crisp breading that adds a satisfying crunch without adding too many calories, making this dish a healthier option compared to the deep-fried versions you may find at restaurants or in the frozen food aisle.
Step-by-Step Recipe:
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly coat the chicken tenders with a spray of olive oil or cooking spray to help them crisp up in the oven.
- In a shallow bowl, combine a mixture of breadcrumbs (preferably whole wheat for a healthier option), garlic powder, onion powder, salt, and pepper.
- Dip each chicken tender into the breadcrumb mixture, pressing down gently to ensure it sticks.
- Arrange the breaded chicken tenders on the baking sheet in a single layer. Bake for 15-20 minutes, flipping halfway through, until the tenders are golden brown and the internal temperature reaches 165°F (74°C).
- While the chicken is baking, prepare the hot honey sauce by combining honey and hot sauce in a small saucepan over low heat. Stir the mixture together until fully combined and heated through, about 2-3 minutes. Adjust the spice level by adding more or less hot sauce, depending on your preference.
- Once the tenders are cooked, remove them from the oven and drizzle the hot honey sauce generously over them. Toss the tenders in the sauce to ensure an even coating.
- Serve immediately with your choice of side dishes, such as a light salad, steamed vegetables, or a small portion of rice.
Tips for the Perfect Low-Calorie Hot Honey Tenders:
- Use Panko breadcrumbs for an extra crispy texture while still keeping it low-calorie.
- If you want to reduce the calorie count even further, consider using air fryer instead of baking the tenders for an equally crispy outcome.
- Adjust the spice level of the hot honey sauce to your liking by controlling the amount of hot sauce or using a milder alternative like Sriracha.
- You can also make a low-sugar version of the hot honey sauce by using a sugar-free honey substitute or cutting down on the amount of honey.
- Serve with a cooling dip like Greek yogurt or a light ranch dressing to balance the heat if desired.
Variations and Customizations:
If you prefer a different protein, you can swap out chicken for turkey or even fish, such as cod or tilapia, which works beautifully with the hot honey sauce. For a vegetarian version, consider using cauliflower bites or chickpea tenders as a substitute for the chicken. For a gluten-free option, simply replace the breadcrumbs with a gluten-free variety or almond flour. You can also customize the sauce by experimenting with different hot sauce varieties such as chipotle or jalapeño for a smokier flavor. Adding fresh herbs like cilantro or parsley as a garnish can provide a refreshing contrast to the heat of the sauce.
Health Considerations and Nutritional Value:
These Low Calorie Hot Honey Tenders are a fantastic option for those looking to reduce their calorie intake while still enjoying a flavorful meal. By baking the chicken instead of frying it, you reduce the fat content significantly. The honey sauce provides a natural sweetness, so you don’t need to add any refined sugars. Additionally, you can control the amount of hot sauce to adjust the heat and keep the dish lower in sodium if desired. Each tender is packed with lean protein from the chicken, and by opting for whole wheat breadcrumbs, you increase the fiber content, making this meal both satisfying and nutritious.
FAQ:
Q: Can I make these tenders in advance?
A: Yes! You can prepare the chicken tenders and store them in the fridge for up to 2 days before baking them. You can also freeze them after breading, and bake them straight from the freezer when you’re ready to cook.
Q: Can I make the hot honey sauce spicier?
A: Absolutely! If you prefer a spicier kick, add more hot sauce to the mixture or use a hotter variety like habanero sauce. You can also add chili flakes for additional heat.
Q: Can I use boneless, skinless chicken breasts instead of tenderloins?
A: Yes, you can use boneless, skinless chicken breasts. Just cut them into strips or small pieces to mimic the shape of tenders. The cooking time might be a little longer depending on the size of the pieces.
Q: Is there a way to make these tenders dairy-free?
A: Yes, to make the recipe dairy-free, you can use a non-dairy butter alternative and ensure the breadcrumbs you use are dairy-free. You can also use a plant-based dipping sauce.
Q: What sides pair best with these hot honey tenders?
A: These tenders pair beautifully with a light salad, roasted vegetables, or cauliflower rice for a lower-carb option. For a more filling meal, serve with jasmine rice or whole-grain rice.
Low Calorie Hot Honey Tenders
Ingredients
- 150 g chicken breast cut into strips
- 30 g cornflakes crushed
- Marinade:
- 100 g fat-free yogurt
- 1 tbsp lemon juice
- ½ tsp vegetable stock powder
- ½ tsp paprika
- ½ tsp all-purpose seasoning
- ½ tsp garlic granules
- Hot Honey Glaze:
- 2 tsp honey
- 2 tbsp sriracha
- Spicy Mayo:
- 2 tbsp lighter than light mayo
- 2 tsp sriracha
Instructions
- Preheat the oven to 200°C (392°F).
- To make the marinade, mix together the yogurt, lemon juice, and seasonings until fully combined. Set aside.
- Crush the cornflakes into a small bowl and set aside.
- If using a whole chicken breast, measure out 150g and cut into strips. You should be able to cut about 4 regular-sized tenders. Place the chicken strips into the marinade and coat well. For a more tender and juicy result, you can let the chicken marinate for 30 minutes.
- Remove the chicken from the marinade and coat with the crushed cornflakes. Arrange the tenders on a baking tray lined with parchment paper and bake for 15-20 minutes.
- While the chicken bakes, prepare the glaze by mixing together the honey and sriracha until smooth and combined. Once the chicken is done baking, coat it in the glaze and enjoy!