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iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it’s cheaper than therapy – Leah Boulter , Alberta

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iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

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iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

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Nutrition

Oven Fried Coconut Chicken Tenders with a honey sriracha Lime dipping sauce

Master Chef Canada alum and home cook Julie Miguel understands fast, fresh meals are sometimes hard to come by, which is why her food blog Daily Tiramisu features a selection of deliciously easy to follow recipes and cooking advice. After a hiatus from the sport, Miguel has recently teamed up with her twin sis and returned to a regular running routine herself. Now with a young family, that includes two active boys, healthy, home cooked fare, like these chicken tenders, is even more essential.

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By: Julie Miguel

It’s great to change it up every now and then and these chicken tenders are the perfect way to do that. Instead of serving up a generic, fried chicken tender to your kids, make these–an oven fried variety with the addition of coconut! The dipping sauce is the perfect added kick to these sweet crusted chicken tenders.

If you want to do these ahead of time, already baked coconut chicken tenders freeze really well (for up to 2 months). Make a big batch and then store them in an airtight and freezer-safe container. When you are ready to use them, bake the frozen chicken tenders in a 350°F oven for 15-20 minutes or until warmed through.

I used LiberTerre chicken breasts for this recipe. I love knowing where my chicken comes from and I also love the fact that all LiberTerre chicken is raised without the use of antibiotics and free from added hormones.  I filleted the breast and then cut them into strips lengthwise. This was really easy to do using a plastic cutting board and a filleting knife.

Oven Fried Coconut Chicken Tenders with Honey Sriracha Lime Dipping Sauce

Makes: 4-6 Servings

INGREDIENTS
1 and 1/2 pounds LiberTerre® skinless, boneless chicken breasts

1 cup sweetened shredded coconut

1 cup Panko

1/2 cup all-purpose (seasoned with salt and pepper)

2 large eggs

chopped cilantro for garnish

Honey Sriracha Lime Dipping Sauce

1/4 cup honey
1/4 cup fresh lime juice
3 Tbsp Sriracha sauce
Pinch of salt

DIRECTIONS

ONE: On a sturdy plastic cutting board, cut the chicken breasts into strips by cutting each in half lengthwise. If your breasts are really thick, fillet them so they are about 3/4 inch thick.

TWO: Preheat oven to 425°F. Line a large baking sheet with parchment paper. Set aside.

THREE: Combine the coconut with the Panko in a medium bowl. Set aside. In a second medium bowl, whisk the flour, salt, and pepper together. In a third bowl, whisk the eggs together. Set up your dredging bowls: flour first, then the eggs, and last the coconut mixture.

FOUR: Coat each chicken strip in flour, shaking off any excess. Then, dip in egg and let any excess drip off. Then generously roll in the coconut mixture, shaking off any excess. Place each chicken strip onto the parchment lined baking sheet.

FIVE: Bake on middle rack for about 15-20 minutes, turning once halfway, or until the chicken is no longer pink and the tenders are golden brown.

SIX: Make the dipping sauce: In a small bowl, add the honey, Sriracha sauce, lime and salt. Whisk until combined. Serve chicken while warm with the dipping sauce. Add cilantro garnish if desired

 

 

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October 3rd, 2016

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