Sweet and Spicy Chicken Tenders – Hilton Head Health
Hilton Head Health is a destination health resort in an elegant facility on Hilton Head Island, South Carolina, surrounded by all the natural beauty of a Lowcountry island getaway. The program guides you to achieving your weight loss, wellness and longevity goals with programs focusing on fitness, nutrition and SELF (Stress management, Empowerment, Longevity, and Fulfillment). Guests benefit from a community of supportive dieticians, psychologists, wellness educators, fitness trainers, chefs and spa therapists, and graduates continue their lifestyle change with the H3@Home program and receive continued support and structure at home.
At this South Carolina weight loss spa, guests enjoy a meal plan with delicious flavors and realistic portions. The Chef and Culinary Team have created a low-calorie, healthy gourmet cuisine with an emphasis on local and natural ingredients to ensure a well-balanced weight loss diet. One of the popular recipes served is this sweet and savory entree – Low Fat Sweet and Spicy Chicken Tenders, which are a popular snack in plate of higher-fat wings, and can be served for lunch, dinner, or as part of your Super Bowl Party! We love the cold, chilled leftovers diced up as a Chicken Salad, too.
Ingredients
- 1 lb Chicken Breast Tenders
- ½ cup corn flakes - crushed, no sugar added, optional
- ¼ cup Cornstarch
- ¼ cup Egg substitute
- ¼ cup Water
- ½ cup Honey
- ½ tablespoon Hot sauce Tabasco
- ¼ cup Low sodium soy sauce
- 1 teaspoon Crushed red pepper flakes
- ½ Tablespoon Orange juice concentrate
- 2 teaspoons Cornstarch
- 2 teaspoons Water cold
Instructions
- Preheat oven to 350° F.
- Trim chicken tenders if necessary, or, if you're using breasts, cut and trim 4-oz chicken breasts so that you have 4 pieces from each breast.
- Coat the chicken pieces by dipping the chicken into the egg substitute and then tossing it in the cornstarch. Press lightly into crushed cornflakes for a crunchy version, or omit for a smoother version. Shake excess cornstarch and cornflakes from the chicken “wing” and place on a greased sheet tray.
- Bake coated chicken in oven for 7-10 minutes or until internal temperature has reached 160 degrees. Once removed from oven, rest 5 minutes and the chicken will carryover cook to 165 degrees.
- For the sauce, in a small sauce pan mix the honey, hot sauce, soy sauce, crushed red pepper flakes and orange juice concentrate on medium heat.
- In a small bowl mix the cornstarch and cold water, making cornstarch slurry.
- Once the sweet and spicy sauce has come to a simmer, add the cornstarch slurry to thicken the sauce. Add more or less to adjust thickness.
- Toss the baked chicken with the sauce and enjoy!
Video
Spa Index Kitchen Notes
Nutrition
Karla Williams is the Executive Chef for Hilton Head Health in South Carolina. A graduate from The Chef’s Academy in Indianapolis, Karla’s past experience includes Culinary Intern and Sous Chef at H3, as well as Sous Chef at Kona Grill in Carmel, Indiana. Chef Karla has been featured live on the Hallmark Channel’s Home & Family Show. In addition to her love for nutrition and healthy cooking, Karla enjoys teaching part-time fitness classes. Her passion for living a well-balanced healthy lifestyle is apparent in her cooking demonstrations at Hilton Head Health.
Can’t enjoy my favorite panko fried tenders at the moment (pandemic weight gain), so this is a really, really good substitute which my kids and husband loved
very tasty, we use the same recipe for prawns, sometimes with the cereal, sometimes without!