5 pieces (213 g) Chicken tenders contain 404 Calories, making them a popular and convenient Meal option for many. But with their high calorie count, it's important to consider the nutritional components of chicken tenders and how they can fit into a healthy diet.
Chicken tenders are a good source of Protein, with 21 grams per serving. However, they are also high in Fat and sodium, with 14 grams of fat and 790 milligrams of sodium per serving. Additionally, many types of chicken tenders are breaded and deep-fried, which further increases their calorie, fat, and sodium content.
In this article, we'll explore ways to enjoy Chicken tenders in Moderation and make them a healthier option.
The Origin of Chicken Tenders and Why They Are Popular
Chicken tenders are believed to have originated in the United States in the 1950s or 60s. They quickly became popular due to their convenience and ease of preparation. Today, chicken tenders can be found on the menu of many fast food and casual dining restaurants. They are also available in the frozen food section of most grocery stores. Despite their popularity, it's important to be mindful of the nutritional content of chicken tenders and make informed choices about how often and how much we consume them.
The Nutritional Components of Chicken Tenders
As mentioned earlier, Chicken tenders are a good source of Protein but also high in Fat and sodium. The Breading and Deep-frying process also adds Calories and unhealthy fats. When choosing chicken tenders, look for options that are grilled or baked, rather than fried. And be mindful of portion sizes to avoid consuming excessive amounts of fat and sodium. If you enjoy the Taste of breaded chicken, consider making your own at home using whole wheat breadcrumbs and baking them in the oven to reduce calorie and fat content.
How to Cook Chicken Tenders for a Healthier Option
As mentioned earlier, grilling or baking Chicken tenders is a healthier option than Deep-frying them. Here's how to do it: - Preheat your oven to 400°F. - Place chicken tenders on a baking sheet and cook for 15-20 minutes, or until they reach an internal temperature of 165°F.
The Benefits of Eating Chicken Tenders in Moderation
While Chicken tenders should be consumed in Moderation due to their high calorie and sodium content, they do offer some health benefits when enjoyed in moderation. As mentioned earlier, chicken tenders are a good source of Protein, which is important for building and repairing muscle tissue. They also contain essential vitamins and minerals, such as iron and zinc. But remember, it's important to balance the nutritional value of chicken tenders with their calorie and sodium content to ensure they fit into a healthy diet.
Alternative to Chicken Tenders for a Healthier Meal
If you're looking for a healthier Meal option than Chicken tenders, here are some alternatives to consider: - Grilled or baked chicken breast - Grilled or baked fish
The Health Risks of Consuming Excessive Chicken Tenders
Consuming excessive amounts of Chicken tenders can increase your risk of several health problems, including: - High cholesterol - High blood pressure
Ways to Make Chicken Tenders Healthier without Sacrificing Taste
If you enjoy the Taste of Chicken tenders but want to make them healthier, here are some tips to try: - Use whole wheat breadcrumbs instead of white breadcrumbs - Season chicken tenders with spices, such as paprika, garlic powder, or cumin, instead of using excessive amounts of salt
The Impact of Breading and Deep-Frying on Chicken Tenders' Caloric Value
Breading and Deep-frying greatly increases the calorie and Fat content of Chicken tenders. A serving of breaded and deep-fried chicken tenders can contain over 500 Calories and 25 grams of fat. By opting for grilled or baked chicken tenders, you can significantly reduce their calorie and fat content.
Substituting Ingredients to Reduce Calories in Chicken Tenders
Here are some ingredient substitutions you can make to reduce the calorie and Fat content of Chicken tenders: - Use skinless chicken breast instead of chicken tenders - Use a mixture of whole wheat breadcrumbs and almond meal instead of white breadcrumbs
The Importance of Portion Control when Enjoying Chicken Tenders
To enjoy the nutritional benefits of Chicken tenders without consuming excessive amounts of Calories and Fat, it's important to practice Portion control. A serving of chicken tenders is typically 3-4 pieces or 4-5 ounces. Pairing chicken tenders with a side of veggies or a salad can help you feel fuller and more satisfied without consuming excess calories.
5 FAQ about 5 pieces (213 g) Chicken tenders 404 Calories
1. How many chicken tenders are in 213 g of chicken tenders?
There are 5 pieces of chicken tenders in 213 g.
2. How many calories are in 1 chicken tender?
There are approximately 81 calories in 1 chicken tender.
3. How are chicken tenders typically cooked?
Chicken tenders can be fried, baked or grilled. Fried tenders tend to be higher in calories due to the oil used in cooking. Baking or grilling tenders can result in a healthier option.
4. Can chicken tenders be part of a healthy diet?
Yes, chicken tenders can be part of a healthy diet if cooked using healthy methods and eaten in Moderation. Opting for baked or grilled chicken tenders and pairing them with healthy side dishes, such as vegetables or whole grains, can make for a nutritious meal.
5. Are there any other nutritional benefits to eating chicken tenders?
Chicken tenders are known to be a good source of Protein, which is important for maintaining muscle mass and promoting overall health. They also contain essential vitamins and minerals, such as vitamin B6, iron and zinc. However, it is important to eat chicken tenders in moderation as they can be high in sodium and unhealthy Fats when fried.