My parents may be from the North, but I definitely ate like a Southerner growing up in Alabama. At least one day a week was a designated fried chicken in a bucket with coleslaw and potato salad kind of night. I grew up having all kinds of weird food choices and judging by the way I ate as a kid, you would never guess that I now educate people on ways to eat healthier. I used to eat mayonnaise out of the jar and butter right out of the tub (I can’t Believe It’s Not Butter to be exact). I preferred the fatty parts of any meat and usually only ate the skin off of the fried chicken (I would even grab anyone else's extra skin scrapings left on their plate and devour them) -I know I know, I gross myself out when I think about it too!
My cravings have changed quite a bit now and I don’t know if it is because of knowing how much fat is in fried chicken or just preferring a more refreshing, healthy taste (or maybe a little bit of both); but now I rarely eat fried foods and if I do it tends to be a special occasion. I am still a southern girl at heart though and I still love my good southern cooking so one of my favorite things to do with my recipes is to take old traditions and less healthy southern cooking and make it into a healthier option.
I have taken my old friend, fried chicken, and made it a skinnier version of itself with the help of my oven and some other healthy ingredients. This recipe is great to make for football tailgating, hosting a party, or just to prep for the week to put on a salad! I tried adding a little kick to it with the addition of some Frank’s Red Hot original sauce (hence the “kickin” chicken part of the name).
One of my favorite additions to any of my meals is a good side dip. I have a dipping addiction, you guys, and I am not talking about tobacco. If I go to a restaurant that has five different types of dips, I have to try every single one. I like my ketchup on EVERYTHING and give me some Zaxby’s or Chik-fil-a sauce and I will be the happiest girl you’ve ever seen. I know you are supposed to eat chicken and steak by itself or you will offend the chef, but I don’t care....its not about the chef its about my love for dips, okay??? This recipe has the perfect addition with my own homemade yum-yum sauce that makes this chicken taste even better!!!
Now I’ll stop my rambling and let you just get get busy cooking....
Prep Time: 4 hours; Bake Time: 45 minutes; Serves 4
What Do You Need?
For The Chicken:
- 1lb chicken tenders or chicken breast cut into strips
- 3/4 cup Frank’s Red Hot Original sauce
- 1 cup milk ( I use Almond Milk)
- 1 cup bread crumbs
- 1/2 cup grated parmesan cheese
- 1 large egg
- 1 tsp paprika
For The Sauce:
- 1/2 cup olive oil mayonnaise
- 1 tbsp Frank’s Red Hot Original sauce
- 1 tsp low sodium soy sauce
How Do You Make It?
- Preheat the oven to 400 degrees F. Combine the milk and hot sauce in a small bowl and pour over the chicken tenders in a container that can be sealed tight. I have a vacuum sealed marinating container that speeds up the time and was pretty inexpensive and amazing. If I use this container then I usually only leave marinating for an hour or 2. Otherwise, it may be best to marinate over night or for at least 4 hours to get the flavor that you want.
- After the chicken is marinated, pull it out of the refrigerator and place to the side. Mix one egg in a small bowl and in another medium sized bowl combine the parmesan cheese, bread crumbs, and paprika together.
- Dip each chicken tender or strip in the eggs and then in the bread crumb mix until it is fully coated and then place on the baking pan.
- Once all the chicken is coated properly, place in the oven for about 45 minutes or until browned and crispy looking. Pull it out of the oven and serve it up on a plate with the delicious yum yum sauce and ENJOY!
For The Sauce: Mix together all ingredients in a small bowl! Add more hot sauce if you like it to have a little more of a kick!
Want To Share Or Pin For Later??
Hope you enjoy these yummy chicken tenders and have a FABULOUS rest of your week!!