Chicken tenders are a popular fast food item that is enjoyed by many people. One piece of chicken tender can provide you with around 130 calories, making it a snack that is high in protein and low in calories. If you love chicken tenders and want to know more about them, this article is for you.
Chicken tenders are made by cutting a chicken breast into strips and then breading and deep-frying them. They are often served with dipping sauces and side dishes such as fries or coleslaw.
In this article, we'll explore the nutritional information and health benefits of chicken tenders, as well as how to cook them, low-calorie recipes, and much more!
What are Chicken Tenders?
Chicken tenders are a type of fast food that is made from the breast meat of a chicken. The chicken breast is cut into strips, breaded, and deep-fried. They are often served with dipping sauces and side dishes such as fries or coleslaw. Chicken tenders are popular among all age groups and can be found at most fast food restaurants. The calorie content in chicken tenders varies depending on the size and cooking method. One piece of chicken tenders provides around 130 calories, making them a great snack option. Chicken tenders can also be made at home and customized with different seasonings and coatings to suit personal preferences.
Chicken tenders are a good source of protein and contain essential nutrients such as phosphorus, niacin, and vitamin B6. However, they are often high in calories, fat, and sodium due to the breading and frying process. One piece of chicken tenders provides approximately 130 calories, 6 grams of fat, 11 grams of protein, and 360 milligrams of sodium. It is important to be mindful of how many chicken tenders you consume, as they are often served in large portions. Choosing grilled chicken tenders or baking them at home can reduce the calorie and fat content without sacrificing taste.
Health Benefits
Chicken tenders can provide several health benefits when consumed in moderation. They can help boost protein intake, which is essential for muscle growth and repair. Protein also helps keep you feeling full and satisfied, which can aid in weight loss efforts. Chicken tenders are also a good source of phosphorus, which is important for healthy bones and teeth. Additionally, they contain niacin and vitamin B6, which are important for energy production and brain function. However, it is important to keep in mind that chicken tenders are often high in calories, fat, and sodium. Choosing grilled or baked chicken tenders and pairing them with healthy sides such as vegetables can provide a more balanced meal.
How to Cook Chicken Tenders
Chicken tenders can be cooked in several ways, including deep-frying, baking, grilling, or air-frying. To deep-fry, simply coat the chicken tenders in batter or breading and fry in hot oil until golden brown. To bake, coat the chicken tenders in breadcrumbs or panko and bake in the oven until crispy and golden brown. To grill, brush the chicken tenders with oil and grill on medium-high heat for 5-7 minutes per side or until cooked through. To air-fry, coat the chicken tenders in a light layer of oil and air-fry at 400°F for 8-10 minutes.
Chicken Tenders vs. Chicken Nuggets
Chicken tenders and chicken nuggets are both popular fast food items that are made from chicken. However, there are some differences between the two. Chicken tenders are made from chicken breast meat that is cut into strips and can be breaded or grilled. They are often larger in size than chicken nuggets and have a meatier texture. Chicken nuggets, on the other hand, are made from smaller pieces of chicken that are ground up and shaped into nuggets. They are often breaded and deep-fried. In terms of nutritional content, chicken tenders are generally higher in protein and lower in calories than chicken nuggets. However, both can be high in sodium and fat due to the breading and frying process. It is important to be mindful of portion sizes and choose healthier cooking methods, such as grilling or baking, when possible.
Low-Calorie Chicken Tender Recipes
If you love chicken tenders but want to enjoy them without the added calories and fat, try making them at home with these low-calorie recipes. 1. Grilled Chicken Tenders: Brush chicken tenders with olive oil and grill on medium-high heat for 5-7 minutes per side, or until cooked through. 2. Baked Chicken Tenders: Coat chicken tenders in whole wheat breadcrumbs and bake in the oven at 400°F for 15-20 minutes, or until crispy and golden brown.
Are Chicken Tenders Healthy?
Chicken tenders can be a part of a healthy diet when consumed in moderation and prepared in healthier cooking methods. They are a good source of protein and contain essential vitamins and minerals. However, they are often high in calories, fat, and sodium due to the breading and frying process. Choosing grilled or baked chicken tenders and pairing them with healthy sides such as vegetables can provide a more balanced meal. It is also important to be mindful of portion sizes and avoid overindulging in high-calorie sauces and sides.
Chicken Tenders for Weight Loss
Contrary to popular belief, chicken tenders can be a part of a weight loss diet when consumed in moderation and prepared in healthy ways. They are a good source of protein, which can help keep you feeling full and satisfied, aiding in weight loss efforts. Choosing grilled or baked chicken tenders and pairing them with healthy sides such as vegetables can provide a satisfying meal that is low in calories and high in nutrition.
How Many Chicken Tenders Can You Eat on a Diet?
The number of chicken tenders you can eat on a diet depends on several factors, including your calorie needs and activity levels. As a general rule, it is recommended that adults consume 0.8 grams of protein per kilogram of body weight. This means that a person weighing 68 kilograms would need around 55 grams of protein per day. One piece of chicken tenders provides around 11 grams of protein, meaning that a person would need to eat around 5-6 pieces to reach their daily protein needs. However, it is important to keep in mind that chicken tenders are often high in calories, fat, and sodium. It is best to pair them with healthy sides and limit portion sizes to avoid overindulging.
Satisfying Your Cravings with Chicken Tenders
If you're craving chicken tenders but want to stay on track with your diet, try making them at home using healthier cooking methods. Choose grilled or baked chicken tenders and pair them with healthy sides such as vegetables, sweet potato fries, or a side salad. If you're eating out, look for restaurants that offer grilled or baked chicken options and ask for sauces and dressings on the side. It is also important to be mindful of portion sizes and avoid overindulging.
FAQs About Chicken Tenders
1. How Many calories are in a Chicken Tender?
One piece of chicken tender contains approximately 130 calories.
2. Is a Chicken Tender Healthy?
Chicken tenders can be a healthy option if baked or grilled, rather than fried. They are a good source of protein, but be sure to watch portion sizes and choose a lean cut of chicken.
3. Can Chicken Tenders be Frozen?
Yes, chicken tenders can be frozen. Place them in an airtight container or freezer bag and store for up to 6 months. Thaw in the refrigerator before cooking.
4. What is the Best Way to Cook Chicken Tenders?
The best way to cook chicken tenders is to bake or grill them. Avoid frying, as it adds unnecessary calories and unhealthy fats. Season with your favorite herbs and spices for added flavor.
5. Can Chicken Tenders be Served with Dipping Sauces?
Yes, chicken tenders can be served with dipping sauces, but be mindful of the calorie count. Consider making your own healthier dip using Greek yogurt and herbs, rather than high-calorie options like ranch dressing or BBQ sauce.