Panko-Crusted Chicken Tenders with Kohlrabi Slaw - PCOS-Friendly Recipe
This Panko-Crusted Chicken Tenders with Kohlrabi Slaw is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/2 c. soy sauce
- 1/2 c. apple cider vinegar
- 1 small onion
- 5 clove garlic
- 2 tsp. crushed red pepper
- 1 tsp. finely chopped thyme leaves
- 1 tsp. cinnamon
- 1/4 tsp. freshly grated nutmeg
- 2 1/2 tsp. garlic powder
- 2 lb. chicken tenders
- 3 c. panko (Japanese bread crumbs)
- 1 1/2 tsp. kosher salt
- 1 1/2 tsp. onion powder
- 1 1/2 tsp. Freshly ground black pepper
- 3 large egg whites
- canola oil
- Kohlrabi Slaw
Instructions
- In a large resealable plastic bag, combine the soy sauce with the vinegar, onion, garlic, crushed red pepper, thyme, cinnamon, nutmeg, and 1 teaspoon of the garlic powder. Add the chicken tenders, seal the bag and turn to coat. Let the chicken marinate at room temperature for 1 hour.
- Meanwhile, in a food processor, combine the panko with the salt, onion powder, black pepper, and the remaining 1 1/2 teaspoons of garlic powder and pulse until the panko is finely ground. Transfer the seasoned crumbs to a pie plate. In another pie plate, beat the egg whites until foamy.
- Remove the chicken tenders from the marinade, scraping off any solids. Pat the chicken tenders dry with paper towels and transfer them to a wax paper–lined baking sheet. Dip the tenders in the egg whites, letting the excess drip back into the pie plate, then dredge them in the seasoned crumbs. Transfer the chicken tenders to the baking sheet.
- Set a rack over another baking sheet. In a large skillet, heat 1/3 inch of canola oil until shimmering. Working in two batches, fry the chicken tenders over moderately high heat, turning once, until they are well-browned and crisp, about 7 minutes per batch. Transfer the tenders to the rack to drain. Serve with Kohlrabi Slaw. Looking for vegetable recipes? Try our best asparagus recipes, eggplant recipes, or zucchini recipes.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Apple Cider Vinegar.
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Frequently Asked Questions
Yes, this Panko-Crusted Chicken Tenders with Kohlrabi Slaw recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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