Coconut Chicken Tenders with Spicy Peanut Dipping Sauce

Are you a big fan of coconut shrimp but looking to make a healthier alternative for dinner or as an appetizer? These Baked Coconut Chicken Tenders with Spicy Peanut Dipping Sauce are sure to hit the spot!

Coconut Chicken Tenders with Spicy Peanut Dipping Sauce (serves 8):


2lb chicken breasts cut into thick strips
1 cup shredded unsweetened coconut
2 tbsp coconut flour
1 tsp garlic powder
1 tsp salt
1/2 cup egg whites
1.5 tbsp natural peanut butter
1 tsp honey
1 tsp soy sauce
1 tbsp hot sauce
1 clove garlic minced
Water

1) Set the oven to 400 degrees. Combine coconut flour, coconut, garlic powder and salt in a bowl and put the egg whites in another bowl ready for dipping. 

2) Line a baking sheet with foil, spray a baking tray (or grease with coconut oil) and place on top of the tray.

3) Dip each chicken tender into the whites then coat with the coconut mixture and place on baking rack. Bake for 20 mins, then broil for 5 mins until golden to your liking. 

4) Mix the remaining ingredients to make the peanut sauce. Add as much hot sauce as you like to make it spicy enough. Add 1 tbsp of water at a time until desired consistency is reached. Taste and season additionally if you feel necessary. 

Macronutrient Breakdown (per serving):
Calories-211
Fat-7.9g
Carbs-4.3g
Protein-28.8g

Pico De Gallo

One thing I love when it comes to Mexican food is Pico De Gallo. This fresh tomato salsa is so simple yet can add such amazing (low cal) flavour to so many foods! From tacos to fajitas, to egg whites and chicken, it’s an easy flavour packer. So I thought, why not whip up a batch to have in the fridge so I can add some delicious Mexican flavour to our meals over the next week?! It turned out great and may just become a staple in this house!

Pico De Gallo (makes 2 cups or 8 x 1/4 cup serving):

2 cups of fresh, diced tomatoes (ripe but firm are best)

1/2 jalapeno chili, chopped finely (remove the seeds if you like less spice) 1/4 cup red onion, chopped finely 

2 garlic cloves, minced 

1/4 cup of chopped cilantro

Juice of 1/2 a lime

Sea salt and pepper to taste 

1/2 tsp of sugar 

1) Dice the tomatoes and put them into a colander to drain over a bowl for 30 mins. After 30 mins add the onion, jalapeno and garlic into the tomato mix and let sit another 30 mins to drain. 

2) Once drained, throw all ingredients including the juice of the lime and the cilantro into a bowl. Mix to combine, season with sea salt and pepper and 1/2 tsp of sugar. Taste to make sure the seasoning is to your likening and adjust if needed. Its now ready to enjoy (but gets better sitting in the fridge over a few hours or days!)

Macronutrient Breakdown (per 1/4 cup serving):

Calories-13

Fat-0g

Carbohydrates-3g

Protein-1g

Grain Free Protein Pizza

Let’s be honest, we all love PIZZA!! But if you’re going without grains, on a ketogenic diet or allergic to wheat/gluten, you likely don’t get to enjoy pizza very often if at all. Well you can now with this grain free keto friendly pizza! Set on top of a seasoned homemade chicken breast crust, this zaaaa is high in protein, low in carbs and big on TASTE! It’s sure to be a hit with the whole family. Thanks to my client Mel from bringing this great idea to the table (literally 😉

Grain Free Protein Pizza (per serving=2 slices):

Crust:

600g chicken breast, raw and cut into cubes
1 tsp dried oregano
1 tsp dried basil
1 tsp dried rosemary
pinch of salt and pepper
1/2 cup grated parmesan

Toppings:

1/2 cup JMTraining Pasta Sauce (or another no sugar added, all natural version works too)
1/2 cup green pepper, diced

1/2 cup mushrooms, sliced

1/4 cup green olives, sliced
60g (6 slices) Maple Leaf Natural Selections Italian Style Cooked Ham (cut into squares)
60g Maple Leaf Natural Selections Sliced Pepperoni 

1 tsp dried basil

1/4 cup grated parmesan

1/2 cup grated mozzarella

Instructions:

1) Preheat the oven to 450 degrees and line a baking sheet or pizza pan with parchment paper. Put the cubed chicken and all other crust ingredients into a food processor and blitz a few times until ground. Spread the mixture on the parchment in a rectangle or circle about 1/4 inch thick (or thinner if you like a thinner base). Put in the oven for 10-12 mins or until the chicken is fully cooked. Take out and bring the heat of the oven to 350 degrees.

2) Spread the pasta sauce on the base then add on your toppings evenly. Sprinkle with dried basil and top with cheese. Put it back into the oven for 10-15 mins or until vegetables are softened to your liking and the cheese is melted. Feel free to broil for 2 mins to get the cheese bubbly and slightly browned just make sure you are watching. Slice and enjoy guilt free any night of the week!

Macronutrient Breakdown (per serving=2 slices):

Calories-426

Fat-17g

Carbohydrates-6g

Protein-64g

appetizer dinner healthy kept lunch snack