On any given day I can be found in my kitchen dishing myself up a loaded salad for lunch and on busy nights we often have them for dinner as well! Salads are a great way to get in your daily dose of vegetables and fruits (if you’re so inclined—which I am) and I often get a dose of essential fats and oils by tossing on some nuts & drizzling with olive oil or coconut oil. In order to make a salad a bit more substantial as an evening meal I often add bacon bits, grilled chicken or left over grilled fish (salmon is a favorite), shrimp & a variety of beans (black beans, chickpeas, red
beans or pinto) but chicken is my favorite! I don’t often splurge on a crispy chicken salad but this recipe is great if you’re craving something fried–the breading is unique and has a special ingredient that is actually good for you so—fry away (just this once)!
For a salad I used the following ingredients but feel free to create your salad with any and all items you prefer! Red & green leaf romaine lettuce & baby spinach, Tomatoes, sliced & diced, Green pepper, seeded and chopped, Hard boiled eggs, peeled and sliced and Baby bella mushrooms.
- ¼ cup whole wheat flour
- 2 eggs, beaten
- ½ cup ground golden flax
- ¼ cup grated parmesan cheese
- 1 lb boneless chicken tenders
- salt & pepper
- canola oil
- extra virgin olive oil
- Create a “breading” station by lining up in a row three wide shallow dishes. In the first place the whole wheat flour, in the second the beaten eggs and in the third mix the flax and grated Parmesan cheese together.
- In a large sauté pan heat an equal mix of canola oil and olive oil to ¼ inch depth over medium high.
- While oil is heating commence with breading your chicken tenders. Season each chicken piece with salt and pepper then dip first in flour (shake off excess), then egg, and last liberally coat with parmesan and flax mix; set on a cookie sheet lined with wax paper until all tenders are coated and ready to fry.
- Using tongs or a fork gently place 3-4 chicken tenders into the hot oil and fry on each side for 2-3 minutes, they should appear dark golden brown all over before removing them from oil. Small tenders take approximately 5-6 minutes while larger thicker tenders may take 6-8 minutes. Do not consume raw or undercooked chicken.
- Fry in batches until all tenders are cooked, place on a wire rack over a cookie sheet as your remove from hot oil.
- Distribute as desired---on, alongside or with your salad!
- Serve & enjoy!