Here’s a healthy and kid-friendly recipe featuring lean protein:
Ingredients:
- 1 pound chicken tenders (or chicken breast strips)
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Honey Mustard Dipping Sauce:
- 2 tablespoons honey
- 2 tablespoons mustard (yellow or Dijon)
- 1 tablespoon Greek yogurt (optional, for creaminess)
- 1 teaspoon lemon juice
Instructions:
- Marinate the chicken: In a large bowl, combine the olive oil, paprika, garlic powder, oregano, salt, and black pepper. Add the chicken tenders to the bowl and toss to coat them evenly. Let it marinate for at least 15 minutes (or up to 2 hours in the fridge).
- Heat the grill: Preheat your grill or grill pan over medium-high heat.
- Grill the chicken: Place the chicken tenders on the grill and cook for about 4-5 minutes per side, or until the chicken is fully cooked and has nice grill marks. The internal temperature should reach 165°F (75°C).
- Prepare the dipping sauce: In a small bowl, whisk together the honey, mustard, Greek yogurt (if using), and lemon juice. Adjust the sweetness or tanginess by adding more honey or mustard as needed.
- Serve: Serve the grilled chicken tenders with the honey mustard dipping sauce on the side.
Tips:
- Cooking alternatives: If you don’t have a grill, you can bake the chicken tenders in the oven at 400°F (200°C) for 15-20 minutes or pan-fry them.
- Variations: You can use turkey breast strips or tofu slices as an alternative protein.
Serving Suggestions:
- Pair with steamed vegetables or a colorful salad for a balanced meal.
- Serve with whole-grain rice, quinoa, or in a wrap with fresh veggies.
This recipe is packed with lean protein, making it perfect for muscle growth and energy for active kids. Plus, the honey mustard sauce adds a fun and flavorful touch!