Chicken Tenders at Home? See 3 Easy and Protein-Packed Recipes

Those who have chicken at home can turn this versatile ingredient into practical, protein-rich afternoon snacks. The selected recipes combine affordable ingredients and simple ways of preparing, ideal for those looking for nutritious options without giving up the taste. The step by step includes an option baked in the oven, with homemade pasta, and another that takes sweet potatoes, both with chicken as the protagonist.

Chicken is an excellent source of lean protein, essential for muscle maintenance and satiety. By using it in homemade recipes, it is possible to control the amount of sodium and fats, making the snack healthier than industrialized options. In addition, the preparation can be done with leftovers of cooked chicken, avoiding waste and saving time in the kitchen.

Simple homemade dough to fill

For the first recipe, the base is a homemade dough that takes flour, egg, butter and salt. In a bowl, mix flour, egg, butter and salt. Add the warm water gradually and mix until a smooth and homogeneous mass that releases from the hands. Model a ball, cover and let rest for 20 minutes.

This resting time is important for the gluten to relax, facilitating the opening of the dough and leaving it softer after roasting. While the dough rests, it is possible to prepare the filling, optimizing the time in the kitchen. The dough can be opened with a roll on a floured surface, until it reaches a thin, uniform thickness.

Creamy stuffing of shredded chicken

The filling combines chopped chicken with green corn, black olives and tomato sauce, resulting in a moist and tasty mixture. Heat the olive oil in a pan over medium heat and sauté the onion and garlic. Add the chopped chicken, corn, olives and tomato sauce, season with salt and pepper and mix for a few minutes. Finish with the green smell and let cool.

The use of chopped black olives adds a salty and slightly bitter touch, balancing the sweetness of corn. The chopped green smell enters at the end to preserve the freshness and aroma. It is essential to let the filling cool before assembling the cakes, as heat can soften the dough and make it difficult to close.

Assembly and oven: golden and crispy

Then open the dough and cut the discs, fill one of the sides, bend and close the edges, pressing with a fork. Brush with the beaten egg and sprinkle with sesame. Preheat the oven to 200 °C and bake for about 25 minutes, until golden brown. Serve next.

The disc shape can be obtained with a round cutter or the mouth of a cup, ensuring uniform sizes. Pressing the edges with a fork not only seals the filling, but also creates a decorative finish. Sesame sprinkled on top adds crispness and a light roasted flavor, while the beaten egg gives shine and golden color to the surface.

Quick option with sweet potatoes and parmesan

For those looking for an alternative without traditional dough, the second recipe takes only three ingredients: 1 cup of cooked and shredded chicken tea, 2 tablespoons of grated parmesan cheese and 1 cup of cooked and kneaded sweet potato tea. The sweet potato acts as a natural binder, replacing flours and eggs, and even adds complex carbohydrates and fiber.

Just mix all the ingredients until you get a modelable dough. With lightly damp hands, model dumplings or croquettes and arrange on a non-stick baking tray. Bake in preheated oven at 200 °C for about 20 minutes, turning in half the time to brown equally. Parmesan cheese melts and creates a tasty shell, while the interior remains soft.

Tips for a balanced afternoon snack

In addition to the recipes, it is important to consider the context of the meal. The afternoon snack should provide energy and nutrients without weighing, and the shredded chicken fulfills this role by offering proteins of high biological value. To supplement, serve the pastries or dumplings with a green salad or raw vegetables, increasing the intake of fiber and vitamins.

Another tip is to prepare a larger amount of chicken and store it in portions in the freezer. Thus, it is possible to thaw only what is necessary and assemble the recipes in a few minutes. Fryed chicken can also be seasoned in different ways, such as with curry, paprika or fine herbs, varying the flavor without changing the structure of the recipes.

Why these recipes work

The two options presented are practical and use common ingredients in the Brazilian pantry. The first, with homemade pasta, yields portions that can be frozen before baking, facilitating weekly planning. The second, with sweet potatoes, is naturally gluten-free and can be adapted for restricted diets, provided that parmesan cheese is replaced by a lactose-free version, if necessary.

The point in common is the use of chicken, which is often left over from other preparations. Turning it into snacks avoids waste and adds nutritional value to the meal. In just a few steps, you can have a homemade, warm and comforting afternoon snack without resorting to ultra-processed products.

For more practical and cost-effective recipe ideas, continue to follow the Boca no Trombone portal. Here you will find daily content on cooking, saúde e bem-estar, always focusing on the reality of our region.

Read Also

Government announces Pix of up to R$ 5,000 for MEIs; see who can receive the benefit

Font

catracalivre.com

corn (portaledicase.com)

sweet potato (portaledicase.com)