Sesame Chicken Tenders offer a delightful twist on classic breaded chicken recipes, combining juicy chicken with a crispy sesame seed coating. Whether you’re hosting a family dinner or planning a casual snack for guests, these tenders are sure to please. Their crunchy exterior and tender interior make them a perfect snack or meal, and they can be paired with a variety of dips and sauces to suit any occasion.
Ingredients:
- 500g chicken breast or tenders (boneless, skinless)
- 1 cup panko breadcrumbs
- ½ cup sesame seeds (white or black)
- ½ cup all-purpose flour
- 2 large eggs
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- Cooking oil or spray (for frying or baking)
- Optional garnishes: chopped green onions, sesame oil drizzle, or chili flakes
Directions:
- Prepare the Chicken:
- Slice the chicken breast into thin strips, about 1 inch wide. Pat dry with paper towels to remove excess moisture.
- Set Up the Breading Station:
- In one bowl, place the flour and season with garlic powder, paprika, salt, and pepper.
- In a second bowl, beat the eggs until smooth.
- In a third bowl, combine the panko breadcrumbs and sesame seeds.
- Coat the Chicken:
- Dredge each chicken strip in the seasoned flour, shaking off any excess.
- Dip the chicken into the beaten eggs, ensuring it is fully coated.
- Roll the chicken strip in the breadcrumb and sesame seed mixture, pressing gently to adhere.
- Cook the Chicken:
- Frying Method: Heat about ½ inch of oil in a skillet over medium heat. Fry the chicken tenders in batches for 3-4 minutes per side until golden and cooked through.
- Baking Method: Preheat the oven to 200°C (400°F). Place the tenders on a baking sheet lined with parchment paper. Spray with cooking oil and bake for 20-25 minutes, flipping halfway through.
- Serve and Enjoy:
- Transfer the cooked tenders to a serving platter. Garnish with optional toppings like chopped green onions or sesame oil drizzle. Serve hot with your favorite dipping sauce.
Nutritional Insights:
- Protein: Chicken provides lean protein that supports muscle repair and growth.
- Healthy Fats: Sesame seeds are a good source of unsaturated fats, which are beneficial for heart health.
- Fiber: If using whole-grain breadcrumbs, the dish can offer an additional fiber boost.
Sesame chicken tenders offer a delightful fusion of textures and flavors that make them an irresistible option for anyone who loves a crunchy, flavorful snack or meal. Combining the savory taste of tender chicken with a crispy sesame seed coating, these tenders elevate a classic dish into something special. Whether served as a light meal for the family, a crowd-pleasing appetizer, or a tasty snack to munch on during game day, sesame chicken tenders will surely become a go-to recipe in your kitchen.
The Appeal of Sesame Chicken Tenders
At the heart of sesame chicken tenders is the balance between the crunch of the crispy coating and the tenderness of the chicken. The combination of panko breadcrumbs and sesame seeds creates a coating that is both satisfying and flavorful. Sesame seeds, which have been used in Asian cooking for centuries, not only add texture but also contribute a mild, nutty flavor that complements the chicken. The result is a dish that delivers a perfect contrast between crispy and juicy with every bite.
What makes sesame chicken tenders even more attractive is their versatility. They can be served with a variety of sauces—ranging from honey mustard to spicy sriracha or classic barbecue sauce—allowing them to fit a wide range of flavor profiles. The tenders can also be baked or fried, depending on your preference for cooking methods. Baking offers a healthier alternative while still achieving a crispy exterior, while frying gives the tenders a rich, golden crunch.
Health Benefits of Sesame Chicken Tenders
One of the reasons sesame chicken tenders stand out among other breaded chicken recipes is their nutritional profile. Here’s a breakdown of the key ingredients that contribute to their health benefits:
- Chicken Breast: Chicken is an excellent source of lean protein, which is crucial for building and repairing tissues, as well as for maintaining muscle mass. Chicken breast is particularly lean, with less fat than other cuts, making it a healthier option. It also contains essential vitamins and minerals like niacin (vitamin B3), phosphorus, and selenium, which support metabolism, bone health, and immune function.
- Sesame Seeds: Sesame seeds are rich in healthy fats, specifically unsaturated fats, which promote heart health by lowering bad cholesterol levels. They are also an excellent source of plant-based protein, fiber, and essential minerals such as calcium, magnesium, and iron. The presence of antioxidants like sesamin and sesamol helps fight inflammation and protect against cell damage. Consuming sesame seeds regularly may support overall health, including skin, bone, and cardiovascular health.
- Panko Breadcrumbs: While traditional breadcrumbs can sometimes be dense and heavy, panko breadcrumbs are lighter and crispier, giving the tenders their signature crunch without making them too greasy or filling. Panko is often made from white bread, which is relatively low in fat compared to other bread types, and it’s often used in recipes for a lighter, crispier texture.
- Eggs: Eggs provide additional protein and contain essential nutrients such as vitamins A, D, and E, as well as important minerals like zinc and selenium. They also offer a rich source of choline, which is crucial for brain health.
By combining these wholesome ingredients, sesame chicken tenders provide a meal that is not only delicious but also packed with essential nutrients. You can enjoy them without the guilt, knowing that they contribute to a balanced diet.
Cooking Methods: Frying vs. Baking
One of the key decisions when preparing sesame chicken tenders is whether to fry or bake them. Each method offers a slightly different experience in terms of texture and flavor.
Frying Method: Frying sesame chicken tenders creates a golden, crispy exterior that seals in the moisture of the chicken, resulting in tender, juicy meat. When fried properly, the coating is light and crispy, adding a satisfying crunch with every bite. Frying, however, can increase the calorie count due to the absorption of oil, so it’s important to be mindful of the oil used for frying. If you choose to fry, use a light hand with oil or opt for healthier options like avocado or sunflower oil, which have higher smoke points and are lower in saturated fats.
Baking Method: Baking sesame chicken tenders is a healthier alternative that results in a similar crispy texture without the added calories from oil. When baked, the tenders achieve a slightly different texture—crisp on the outside and juicy on the inside—without the added greasiness. To bake your sesame chicken tenders, simply coat them in a light spray of cooking oil before placing them on a baking sheet. This method is perfect for those looking to reduce fat intake while still enjoying a satisfying crunch.
Pairing Sesame Chicken Tenders with Dips and Sauces
One of the joys of making sesame chicken tenders is the wide array of sauces and dips you can pair them with. The crunchy, savory tenders are a perfect accompaniment to sweet, spicy, or tangy dips, offering a variety of flavor experiences with every bite.
- Honey Mustard Sauce: A classic pairing, honey mustard offers the perfect balance of sweetness and tang, complementing the nutty flavor of the sesame seeds. The creamy texture of the mustard sauce pairs beautifully with the crispy chicken.
- Sweet and Sour Sauce: For a more Asian-inspired experience, try serving your sesame chicken tenders with sweet and sour sauce. The sweet-tangy flavors of the sauce cut through the richness of the chicken, providing a refreshing contrast.
- Spicy Sriracha Mayo: For those who enjoy a little heat, mixing sriracha with mayonnaise creates a creamy and spicy dip that elevates the flavor of the chicken. The heat from the sriracha balances out the nuttiness of the sesame seeds, making it a favorite for spice lovers.
- Soy Sauce with Garlic and Ginger: A simple yet flavorful dip, soy sauce combined with minced garlic and fresh ginger brings out the umami in the chicken while adding a depth of flavor. This Asian-inspired sauce is a fantastic complement to the sesame-coated tenders.
- Barbecue Sauce: If you prefer something smoky and tangy, a classic barbecue sauce works wonderfully with sesame chicken tenders. The sauce adds a rich, bold flavor that contrasts nicely with the delicate chicken and crunchy coating.
Conclusion
Sesame chicken tenders are a flavorful and versatile dish that can be enjoyed in a variety of ways. Whether you choose to fry or bake them, they remain a tasty and healthier option compared to other breaded chicken recipes. The combination of juicy chicken, crispy sesame seed coating, and a variety of potential dipping sauces makes these tenders perfect for any occasion. Not only do they provide a satisfying crunch, but they are also packed with nutrients that contribute to a balanced diet. Whether you’re preparing a family dinner, hosting a party, or looking for a quick snack, sesame chicken tenders are a delicious choice that is sure to please everyone at the table.
By experimenting with different dipping sauces and cooking methods, you can tailor this recipe to fit your personal tastes. With the right balance of flavors and textures, sesame chicken tenders are bound to become a staple in your kitchen.