Team ARIA

By Faisal Ilyas

In our last post, we discussed the types of health information East End residents wanted to receive. 72.1% of respondents who indicated that they wanted health information wanted information on ways to eat healthier. We have developed the “Healthy Food Market Cheat Sheet” for East End residents to use to locate healthy foods near them. The cheat sheet is available for free to download on the right hand side of this page under the download section.

Today we are sharing a recipe for a delicious meal that is easy and accessible enough to be prepared by people of most economic backgrounds and ranges of food availability.

Chicken Tenders with Garden Chicken & Arugula Salad

Time to complete: ~ 30 minutes

What you will need:

 

Chicken Tenders

1 lb of chicken tenderloins

Garlic Chili Powder

Salt

Pepper

Cajun Seasoning

 

Chicken Tender Breading:

Flour

Eggs

Panko (bread crumbs)

 

Garden Chicken

1 lb of chicken tenderloins

Salt

Pepper

Chili powder

Garlic powder

Basil

Soy Sauce

Honey

Sriracha

 

Arugala Salad

Walnuts

Mandarin Oranges

Roma tomatoes

 

Arugula Salad:

This salad can be eatin as is and will also be used as bedding for the chicken dishes for presentation. After chopping the arugula into the bite sizes you prefer, mix sliced mandarin oranges, roma tomatoes, and walnuts. The ingredients in this salad can be substituted with your favorite fruits and nuts.

Chicken Tenders:

If you did not buy tenderloins, you can cut up your chicken into inch thick strips. Laying out your chicken, sprinkle a light coating of salt, pepper, Cajun seasoning, and garlic chili powder. In three separate shallow bowls, add flour, egg, and panko bread crumbs. For this recipe we are going to double coat the breading. Roll your seasoned chicken strips into flour until completely coated. Dip your chicken into the egg then toss the chicken into the breading. After your first layer of breading, dip the chicken back into the egg and coat again with breading. This will give the chicken tenders a thick crunchy texture.

In a pan we are going to shallow fry the chicken strips on low heat until golden brown. Once the strips are thoroughly cook on all sides, broil the strips in the oven for 5 minutes. Using the arugula salad prepared earlier, use some of the salad as a bedding to place under the chicken strips. This will add color, flavor, and visual appeal to the dish. Finally for an extra level of garnish, sprinkle basil leaves over top.

Garden Chicken:

Cut up your chicken in the same manner you did for the tenders. Liberally coat the chicken with salt, pepper, chili powder, and garlic powder. On low to medium heat, shallow fry or grill the chicken thoroughly. To create the garden sauce, in a separate bowl, mix two parts soy sauce, one part honey, and one part sriracha. When the chicken is nearly cooked, lightly brush or pour small amounts of the garden sauce over. Continue grilling or frying until the color begins to brown. Serve over arugula bed. You can also sprinkle basil leaves on top as a garnish.

Optional Side:

Using the ingredients already on hand, by adding potatoes and butter, you can easily add a mashed potato side dish.

And that’s it! I hope you enjoy creating this meal as much as we enjoyed eating it!

Happy Holidays