Healthy Chicken Tenders


This “modified” recipe by Rocco DiSpirito has become one of my family’s favorites, served with a side of honey mustard dressing for dipping.


3 cups low-fat, low-sodium chicken broth

Salt (to season chicken broth)

4 skinless, bone-in chicken thighs (I use skinless, boneless chicken tenders)

2 quarts grape seed oil

1 1/2 cups whole wheat flour

1 tablespoon sweet paprika

1 1/2 teaspoons celery salt

1 tablespoon freshly ground black pepper

1 teaspoon salt

1/2 teaspoon cayenne pepper

2 cups low-fat buttermilk


1.  Heat the chicken broth in a medium pot over high heat, seasoning generously with salt.  Add the chicken to the pan and bring the broth to a simmer.  Cover and reduce heat to low.  Simmer gently until the chicken is tender, about 40 minutes.  Remove the chicken from the liquid, pat them dry and set aside.

2.  While the chicken is cooking, pour the grape seed oil into a pan with high sides and bring it to 400 degrees F over high heat. In a shallow dish, combine the flour with the paprika, celery salt, black pepper, 1 teaspoon of salt and cayenne pepper.  Use a whisk to thoroughly combine the ingredients.

3.  Combine the warm chicken with the buttermilk in a large bowl, coating them completely.  Dredge the chicken in the seasoned flour.  Then dip the chicken in the buttermilk and dredge them in the seasoned flour once more, to double-coat the chicken.  Shake off any excess flour.

4.  Fry the chicken, two pieces at a time, in the hot oil until deep golden brown, 30 seconds to 1 minute.  Drain and serve immediately.


1 thought on “Healthy Chicken Tenders

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s