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Avoiding Processed Foods: Healthy Chicken Tenders for Kids

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We all know children love chicken nuggets, tenders and strips, but often the storebought varieties are overly-processed and not the best thing to be eating on a frequent basis.

I developed this recipe to be a guilt-free alternative to your child's favourite storebought nuggets.


Ingredients (Makes 18-20 tenders)

  • 3x large chicken breasts
  • 8x slices of soft white bread, dried
  • 2x eggs
  • 2x tbsp plain flour
  • 1x tbsp Dijon mustard
  • 6x fresh sage leaves (or 1tbsp dried)
  • 3x sprigs of fresh thyme (or 1tbsp dried)
  • Salt and Pepper


To make the breadcrumbs, leave bread out for a day to get dry and hard, and then blitz in the food processor. You can of course buy breadcrumbs, but home made ones have a little more texture as the crumbs are all slightly different sizes. Once processed, dry toast them in a pan to brown & crisp them. Stir these regularly to prevent any burning.

Add to a dish and generously season with salt & pepper and add the sage & thyme, finely chopped.

Breading the chicken involves setting up a little production line:

  1. Dish for flour
  2. Dish for egg
  3. Dish for breadcrumbs
  4. A greased baking tray at the end

Cut the chicken width-ways into 3/4 inch thick strips and brush with the dijon mustard. Then take each piece through the production line. Roll in the flour, dip in the egg, then cover with the herby breadcrumbs. It’s a little messy but I find it very theraputic!

Bake in the oven at 430f (220c) for 25 minutes or until golden brown. Cut the largest one open to ensure the chicken is cooked through.

The baked chicken will be lovely and juicy, encased in a deliciously crunchy, herby crust. Perfect for dipping into whatever sauce you like. Enjoy!


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