Healthy Chicken Tenders from your Kiama Nutrition Coach

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Time for another Friday Fuel recipe to add to your healthy recipe repertoire.

Today’s recipe comes from Gourmet Nutrition, a brilliant cookbook created by Precision Nutrition – the world’s leading authority on nutrition for health physique and performance. This is the nutrition advice we use and promote as a Kiama Nutrition Coach.

As you probably guessed from the email subject line, this recipe is chicken, but in a much healthier version than your typical KFC grease. Instead of fried, it’s oven baked. Instead of the Colonel’s secret 7 spices, it’s coated in coconut, or for a twist you can turn them into Teriyaki Sesame strips with a tweak in the instructions below.


Whichever way you go, it’s a great way to change a typical unhealthy fast food into a tasty nutritious masterpiece.


Let me know what you think.


Baked Chicken Strips (Serves 2)

coconut chicken tenders



  • 200g Chicken Breast (cut into 1/2 inch strips)
  • Salt ( 2 Pinches)
  • Pepper (1 pinch)
  • Paprika (1 pinch)
  • 1 Egg
  • 2 Tbsp Water
  • Whole wheat Breadcrumbs (1/4 cup)
  • Grated Coconut (1/4 cup)
  • Olive Oil Cooking Spray



  1. Pre heat oven to 180 degrees.
  2. Season chicken evenly with, pepper and paprika.
  3. Add the egg and water to a mixing bowl, whisk together well and set aside. Mix the breadcrumbs and coconut together in a separate mixing bowl and set aside.
  4. Dip the chicken in the egg and toss until coated completely. Remove and allow excess to drip off for a few seconds and then place directly into the breadcrumb/coconut mixture. Roll until nicely coated.
  5. Lightly coat a baking sheet with Olive oil cooking spray and place strips onto tray and then into oven.
  6. Bake until golden brown or cooked through (about 15-20 minutes). To test if they are cooked through, remove the largest strip and cut in half to check doneness.


To make Teriyaki sesame Chicken Strips combine a tablespoon of soy sauce and melted honey to the egg mixture and substitute the coconut for sesame seeds.


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