Keto Honey Barbecue Chicken Tenders
How to Make It
Step 1
Cut chicken breast into tenders, each one about 2 ½ ounces in weight. Cut off any large pieces of fat, and slice the chicken breast into thinner fillets beforehand, if necessary. To make things easier, you can purchase chicken breast that has already been cut into tenders. Pat the chicken tenders dry with a paper towel and season them with salt, pepper, paprika, and garlic powder.
Step 2
Crack the egg whites into a stand mixer, and whip the egg whites on high speed until they form medium-soft peaks. You want the egg whites to have integrity but be soft enough to adhere to the chicken tenders later. Fill a frying pan with avocado oil 1-inch deep (this will be more than what is listed in the ingredient list). Heat the oil on medium-high heat. When the oil is hot for frying, dip the chicken tenders into the whipped egg whites. Drag the tenders back and forth in the “batter” until they’re coated, then place the tenders in the hot frying oil.
Step 3
Cook the chicken tenders in the hot frying oil on one side until the egg white batter turns golden brown. Flip the tenders over to cook the other side. Once both sides of the chicken tenders are golden, continue flipping them in the oil 1-2 more times as the outside batter darkens to a deep golden. Use a slotted spoon to transfer the fried chicken tenders to a plate lined with paper towels to drain and cool.
Step 4
Move the pan of frying oil away and turn your attention to the honey barbecue sauce. Combine all the remaining ingredients except for the paleo flour to a pot on the stove. Heat the ingredients until the tomato paste and honey emulsify in the liquid and the pot comes to a boil. Reduce the heat to a simmer and remove about ¼ cup of liquid to a heat-safe dish.
Step 5
Whisk the paleo flour into the removed liquid until it dissolves. Slowly pour the thickened liquid back into the pot, and stir the barbecue sauce together. Let the sauce simmer openly until it reduces to a thickened barbecue sauce. To check for doneness, dip a metal spoon into the sauce. If the sauce leaves a glossy coating on the spoon without dripping off quickly, it’s done. Set the barbecue sauce aside to cool and thicken for 5 minutes.
Step 6
After 5 minutes, add the fried chicken tenders to a large mixing bowl. Pour the barbecue sauce over the chicken, and toss the tenders in the sauce until they’re completely coated. Serve the chicken tenders and honey barbecue sauce warm. Enjoy as yummy finger food or include it with a Keto side dish.
Ingredients
- Chicken Breast Boneless Skinless Raw – 1 lb
- Salt – 0.25 tsp
- Black pepper – 0.25 tsp
- Paprika – 0.25 tsp
- Garlic powder – 0.25 tsp
- Egg White Raw – 2 large
- Avocado oil – 2 tbsp
- Beef broth – 0.5 cup
- Tomato paste – 2 tbsp
- Apple cider vinegar – 0.5 tsp
- Liquid Stevia – 5 drops
- Worcestershire sauce – 1 tsp
- Liquid Smoke – 0.25 tsp
- Brown Sugar Replacement – 1 tsp
- Honey – 0.5 tsp
- Paprika – 0.25 tsp
- Garlic powder – 0.25 tsp
- Onion powder – 0.25 tsp
- Chili powder – 0.25 tsp
- Cumin, ground – 0.13 tsp
- Black pepper – 0.25 tsp
- Paleo Baking Flour – 2 tsp