The nutritional content of chicken strips
Chicken strips, also known as chicken tenders, are a popular food, especially among children. They are made by cutting chicken breasts into long, thin strips, breaded or battered, and then fried or baked. But are chicken strips actually a healthy option? Let’s take a look at their nutritional content.
Chicken is a good source of protein, providing about 25 grams in a 3 ounce portion. Protein is important for building and repairing muscles and bones. Chicken is also a lean meat, meaning it is lower in saturated fat than some other meats like beef or pork. A 3 ounce serving of chicken strips contains about 2-3 grams of saturated fat.
However, when the chicken is breaded and fried, the nutritional profile changes. The breading adds carbohydrates and a significant amount of sodium. Frying adds a lot of calories from fat. For example, the same 3 ounces of fried chicken strips contains about 10-15 grams of saturated fat and 250-400 calories.
So baked chicken strips are a healthier option than fried. But even then, store-bought frozen chicken strips may still contain a lot of sodium and preservatives. It is best to make them from scratch at home, coating with healthy ingredients like breadcrumbs, eggs, and spices before baking.
Are there healthy frozen chicken strip options?
If you don’t have time to make homemade baked chicken strips, are there any healthy frozen options at the grocery store? Here are some things to look for:
– Choose whole grain breading. This adds fiber and makes them a more balanced food.
– Look for products with 10 grams of fat or less per serving. The leaner, the better.
– Seek options without preservatives, artificial flavors or colors. Simple, recognizable ingredients are best.
– Look for less than 500 mg of sodium per serving. The American Heart Association recommends no more than 1500 mg of sodium per day.
– Make sure “fried” options are actually baked or air-fried, not deep fried. This significantly cuts down on fat and calories.
Some of the healthier frozen chicken strip options include:
| Brand | Key Nutrition Facts |
|---|---|
| Ian’s Natural Foods Chicken Breast Strips | 210 calories, 2g fat per 4 strips |
| Applegate Organics Chicken Strips | 150 calories, 5g fat per 3 strips |
| Bell & Evans Chicken Breast Tenders | 140 calories, 1.5g fat per 3 tenders |
As you can see, some of the healthier brands keep calories under 200 and fat under 5 grams for a standard 3-4 strip serving. Just be sure to check the nutrition label, as options can vary. Homemade is still the best bet for controlling exactly what goes into your chicken strips.
Healthy ways to cook chicken strips at home
Chicken strips are easy to make at home in a healthier way. Here are some tips:
– Use boneless, skinless chicken breasts. Cut into 1 inch wide strips.
– Coat with reduced-fat milk instead of buttermilk before breading for a lower calorie option.
– Use whole wheat or panko breadcrumbs to add more nutrients.
– Season simply with herbs, spices, garlic, and pepper instead of salt.
– Bake at 400°F for about 15 minutes until cooked through and golden brown. Use a wire rack lined pan for maximum crispness.
– Air fry instead of baking to make them crispy without added oil. Air frying saves calories.
– Pair with fresh veggies and fruit instead of fries for a well-rounded meal. Enjoy a salad on the side.
– Make a healthier dipping sauce with Greek yogurt and lemon juice instead of heavy dressings.
Healthy homemade chicken strip recipes
Here are a couple delicious and nutritious homemade chicken strip recipes to try:
Panko Crusted Chicken Strips
Ingredients:
- 1 lb chicken breasts, cut into 1 inch strips
- 1/2 cup panko breadcrumbs
- 1/4 cup grated Parmesan
- 2 tablespoons minced parsley
- 1 egg
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt & pepper to taste
Instructions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- In a shallow dish, beat the egg. In another shallow dish, mix together the panko, Parmesan, parsley, paprika, garlic powder, salt and pepper.
- Dip chicken strips in egg, then press into the breadcrumb mixture to evenly coat both sides.
- Place on prepared baking sheet. Bake 15-17 minutes until chicken is cooked through.
- Serve with your choice of dipping sauce and enjoy!
Baked Ranch Chicken Strips
Ingredients:
- 1 lb chicken breasts
- 1 cup panko breadcrumbs
- 2 tablespoons ranch seasoning mix
- 2 tablespoons olive oil
- Salt & pepper
Instructions:
- Preheat oven to 425°F. Line a baking sheet with parchment.
- Cut chicken breasts into 1 inch wide strips.
- In a shallow dish, mix together panko, ranch seasoning, oil, salt and pepper.
- Toss chicken strips in the breadcrumb mixture to coat.
- Arrange in a single layer on prepared baking sheet.
- Bake 12-15 minutes until cooked through and crispy.
- Serve with ranch or other dipping sauce.
Healthy dipping sauces for chicken strips
Chicken strips aren’t complete without a delicious dipping sauce! Skip the fatty ranch, barbecue or honey mustard and try these healthier dip ideas instead:
Greek Yogurt Ranch
Mix together 1/2 cup Greek yogurt, 1 tablespoon lemon juice, 1 teaspoon each dried dill and parsley, 1 minced garlic clove, salt and pepper.
Honey Mustard
Whisk together 3 tablespoons Dijon mustard, 2 tablespoons honey, and 1 tablespoon olive oil.
Buffalo Sauce
Combine 3 tablespoons hot sauce (like Frank’s RedHot), 2 tablespoons apple cider vinegar, 1 tablespoon olive oil, and pepper.
Peanut Sauce
In a blender, mix 1/4 cup natural peanut butter, 1/4 cup low sodium soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 teaspoon minced ginger, 1 teaspoon garlic, and hot water until desired consistency.
Tzatziki
Stir together 1/2 cup Greek yogurt, 1 minced garlic clove, 1 tablespoon lemon juice, 1 teaspoon dill, and 1/4 cucumber grated and squeezed of excess liquid.
Healthy side dishes to serve with chicken strips
Chicken strips shouldn’t be served alone. Pair them with healthy vegetable side dishes for a balanced meal:
- Baked sweet potato fries
- Steamed broccoli with lemon
- Roasted cauliflower
- Sauteed zucchini
- Green salad with vinaigrette
- Air fried okra or eggplant
- Roasted carrots
- Quinoa salad
Aim for 2-3 vegetable or fruit side dishes to go along with the chicken. This ensures you get vitamins, minerals, fiber and antioxidants.
Conclusion
Chicken strips can be part of a healthy diet when made with whole ingredients at home and paired with vegetable sides. Look for baked instead of fried options and use healthier breading and cooking methods. Frozen brands with whole grain breading or fewer than 200 calories per serving can work in a pinch. And don’t forget tasty dipping sauces made with Greek yogurt, mustard or other better-for-you ingredients. With some adjustments to ingredients and preparation method, chicken strips can provide lean protein without derailing your healthy eating goals.