If you're looking for a quick and easy meal for your kids, chicken tenders may be just the thing. With 1 serving of kids chicken tenders breaded with two pieces, at 220 calories, it can be a great option.

Not only are chicken tenders a crowd-pleaser, but they can also offer some nutritional benefits. They are a good source of protein and can help your child feel full and satisfied. However, you may be wondering what ingredients are used to make these tasty treats and how to prepare them for your little ones.

In this article, we'll explore the nutritional information, ingredients, cooking methods, and potential health concerns associated with eating chicken tenders for kids. We will also suggest delicious sides that can be served with chicken tenders, different brands available in the market, and a simple homemade recipe to try. So, let's get started.

Nutritional Information of Kids Chicken Tenders

One serving of breaded chicken tenders for kids typically contains 220 calories, 12 grams of fat, 14 grams of carbohydrates, and 14 grams of protein. Moreover, depending on the brand or method of preparation, the sodium content can vary significantly, ranging from 300 to 600 milligrams per serving. Ideally, your child should consume less than 2,300 milligrams of sodium per day, so keep this in mind when serving chicken tenders or other high-sodium foods. Additionally, chicken tenders may not provide your child with many nutrients besides protein. Therefore, it's essential to balance their diet with other nutrient-rich foods such as fruits, vegetables, whole grains, and dairy products.

Benefits of Chicken Tenders in Kids Meal

Chicken tenders can be an excellent choice for a kid's meal due to their high protein content. Protein is a crucial nutrient for the growth and development of children, and it can also help them stay full for a longer time. Furthermore, chicken tenders are easy to prepare and can be served as a standalone dish or as a part of a meal. By pairing them with nutritious sides such as steamed vegetables or sweet potato fries, you can offer your child a balanced and tasty meal. However, keep in mind that not all chicken tenders are created equal. Some brands or methods of preparation may contain high amounts of sodium, sugar, or unhealthy fats. Therefore, it's essential to choose wisely and read the labels carefully before purchasing.

Ingredients Used to Make Breaded Chicken Tenders

The ingredients used to make breaded chicken tenders usually include chicken breast, bread crumbs, flour, eggs, and various spices. Some brands may also use additives or preservatives to enhance the flavor or extend the shelf life of the product. If you're concerned about the quality of the ingredients or want to avoid certain additives or allergens, you can try making your chicken tenders at home. By using fresh and natural ingredients, you can control the nutritional value and flavor of the dish. We will also provide a simple homemade recipe later in this article.

How to Cook Chicken Tenders for Kids?

Cooking chicken tenders for kids can be a straightforward process. You can choose to bake, pan-fry, or air-fry them, depending on your preference. To bake chicken tenders, preheat your oven to 400°F and place the chicken tenders on a baking sheet lined with parchment paper. Bake for 12-15 minutes or until the chicken is cooked through and the coating is crispy. To pan-fry chicken tenders, heat some oil in a non-stick skillet over medium heat. Add the chicken tenders and cook for 3-4 minutes per side or until golden brown and cooked through. Alternatively, you can also use an air-fryer to cook chicken tenders with less oil and fewer calories.

Health Concerns Related to Eating Chicken Tenders

While chicken tenders can be a tasty and convenient meal for kids, there are some health concerns that you should be aware of. One of the main concerns is the high sodium content of some chicken tenders. Consuming too much sodium can lead to high blood pressure, heart disease, and other health issues. Therefore, it's crucial to choose low-sodium brands or prepare chicken tenders at home to control the salt content. Another concern is the use of unhealthy fats or preservatives in some chicken tenders. These ingredients can increase the calorie and fat content of the dish and may pose adverse health effects in the long run. Again, making your chicken tenders at home or choosing healthier brands can help you avoid these issues.

Serving Size of Chicken Tenders for Kids

The serving size of chicken tenders for kids may vary depending on age, gender, activity level, and other factors. However, a general guideline is to serve about 2-3 chicken tenders per meal for children aged 4-8 years. For older children or teenagers, you may need to adjust the serving size according to their nutritional needs and appetite. It's also essential to pair chicken tenders with nutritious sides and limit the intake of high-calorie or high-sodium foods.

Other Delicious Sides to Serve with Chicken Tenders

Chicken tenders can be paired with various sides to create a well-balanced and delicious meal for kids. Some ideas include:

• Steamed or roasted vegetables such as broccoli, carrots, or green beans
• Baked sweet potato fries or baked potato wedges
• Whole-grain rice or quinoa salad with fresh veggies and herbs
• Fruit salad or fresh berries with yogurt

By offering a variety of colorful and nutrient-rich sides, you can encourage your child to eat a varied and healthy diet.

Different Brands of Breaded Chicken Tenders for Kids

There are many different brands of breaded chicken tenders available in the market, ranging from conventional to organic or all-natural varieties. Some popular brands include Tyson, Perdue, Applegate, and Bell & Evans. When choosing a brand, it's essential to read the labels carefully and look for key nutrition facts such as calories, fat, sodium, and protein. You can also check for any additives or allergens that may be present in the product. By doing some research and comparing different brands, you can find a chicken tender option that fits your child's nutritional and taste preferences.

How Chicken Tenders Fit into a Balanced Diet for Kids?

Chicken tenders can be a tasty and convenient addition to a balanced diet for kids. However, it's essential to pair them with other nutrient-rich foods and limit the intake of high-calorie or high-sodium foods. A balanced diet for kids should include a variety of food groups such as fruits, vegetables, lean protein, whole grains, and dairy products. By offering different foods in different colors and textures, you can ensure that your child gets all the important nutrients they need for growth and development.

Simple Homemade Chicken Tender Recipe for Kids

If you prefer to make your chicken tenders at home, here's a simple recipe to try:

• 1 lb. boneless, skinless chicken breast, cut into strips
• 1 cup whole-wheat panko bread crumbs
• 1/2 cup all-purpose flour
• 2 eggs, lightly beaten
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• 2 tbsp olive oil

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a shallow dish, combine the bread crumbs, flour, paprika, garlic powder, onion powder, salt, and pepper.
3. In another shallow dish, beat the eggs.
4. Dip each chicken strip first into the egg mixture, then into the bread crumb mixture, pressing the crumbs onto the chicken to coat.
5. Place the chicken strips on the prepared baking sheet and drizzle with olive oil.
6. Bake for 15-20 minutes or until the chicken is cooked through and the coating is crispy. Serve with your favorite sides and enjoy!