Dinner: Copycat Chili's Honey Chipotle Chicken Crispers

Recipe by Candace Braun Davison This smokey-sweet sauce is so spot-on it's insane.

This recipe includes superfoods such as:

Honey, Apple Cider Vinegar

Health benefits of Copycat Chili's Honey Chipotle Chicken Crispers

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

3/4 c. honey
1/4 c. water
2 tbsp. ketchup
2 tsp. chipotle powder
1 tbsp. apple cider vinegar

Instructions

Make the Honey-Chipotle Sauce: Combine all ingredients in a medium-sized saucepan over medium-high heat. Whisk and bring to a boil for about 2-3 minutes, letting it reduce. Remove from heat and set aside to cool.
Make the Crispy Chicken: Set up three bowls as a breading station. In the first bowl, combine flour, salt, pepper and garlic powder. In the second bowl, the beaten eggs. In the third bowl, combine panko and paprika. Use tongs to dip chicken strips into flour mixture, coating both sides, then into the egg mixture, then in the panko mixture.
Heat oil in a large skillet over medium heat. Once warmed up (the oil will have a ripply sheen to it), carefully place each chicken tender in the oil, letting it sizzle and cook for about 4-6 minutes per side, or until the panko is a deep golden brown and the chicken is fully white and no longer pink or translucent in the center. (If the breading is cooking faster than the chicken, lower the temperature or place the tenders on a baking sheet and cook in the oven for 10-12 minutes at 425 degrees F.)
Place chicken tenders on a plate lined with paper towels to drain off any excess oil. Toss tenders in honey-chipotle sauce, coating each one, and serve.

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