▢¼ cup (30g) all purpose flour I used gluten free
▢½ teaspoon salt
▢½ teaspoon ground black pepper
▢1 ½ pounds (650g) chicken tenderloins they’re called mini chicken fillets in the UK
For The Sauce:
▢4 tablespoons unsalted butter
▢3 cloves garlic minced
▢3 tablespoons honey
▢2 tablespoons low sodium soy sauce tamari sauce for gluten free
▢1 tablespoon apple cider vinegar or lemon juice
▢½ teaspoon crushed red pepper flakes
Instructions
In a shallow dish combine the flour with salt and pepper. Dredge the chicken tenders in the flour mixture, and shake off any excess.
In a skillet, over medium-high heat, melt 2 tablespoons of butter, then work in 2 batches and cook the chicken tenders on both sides until a golden brown crust forms (2-3 minutes per side) the chicken is ready when the internal temperature reaches 165°F/74°C. Remove onto a plate. Melt the rest of the butter, and cook the remaining chicken tenders.
Deglaze the pan by adding about ¼ cup of water, and scrape off any bits stuck to the bottom of the pan. Allow the liquid to reduce.
Add garlic and cook for 30 seconds. Then add honey, soy sauce or tamari, vinegar, and red pepper flakes if using. Cook for 1-2 minutes so the sauce is heated up and starts to thicken, return the chicken to the pan, and flip it so it’s all covered in sauce.
Garnish with chopped fresh parsley and serve over jasmine rice, noodles, or cauliflower rice.
Nutrition Information
Serving: 6ounces, Calories: 352kcal, Carbohydrates: 15g, Protein: 37g, Fat: 16g, Saturated Fat: 8g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Trans Fat: 0.5g, Cholesterol: 139mg, Sodium: 783mg, Potassium: 689mg, Fiber: 0.3g, Sugar: 13g, Vitamin A: 477IU, Vitamin C: 3mg, Calcium: 22mg, Iron: 1mg
