Healthier Fried Chicken with Homemade Honey Mustard

Typically I love remaking things I grew up loving that were full of questionable ingredients with better and fewer ingredients. But to be honest, fried chicken was never a thing I loved in the first place. I liked the taste for the most part but couldn't get past the grease and how it made me feel. That's not to say that fried foods aren't okay to have sometimes - I'm a big fan of French fries. But for this one, and many other fried foods, I'd rather have a healthier option with better preparation methods & ingredients for the sake of how it makes me feel, the taste, and health.

Oh and as for the homemade honey mustard - no question it is sooo much better than store bought. It takes like 2 minutes to make! I typically don't even measure- I just threw some things together that sounded like they'd be in honey mustard until it tasted right. I don't know why we'd ever buy from the store because this one is so good and has way way fewer and better ingredients - no inflammatory oils! To learn more about inflammatory oils, check out my nutrition course.

Serves: 2-4

Time: 25 minutes

What You’ll Need

For the chicken

• ~2 lbs boneless, skinless chicken breast or tenders - I prefer tenders or thinner pieces for the crunch and flavor throughout!

• 1/2 c all-purpose flour

• 1/2 c panko bread crumb

• 1 tsp garlic powder

• 2 tsp fresh rosemary (or 1 tsp dried thyme or rosemary)

• 1/2 tsp black pepper

• 1/4 tsp salt

• 2 eggs

• ~1/4 c avocado oil (or enough to have thin layer of oil in your pan)

For the honey mustard

• 1/4 c dijon mustard

• 1/4 c extra virgin olive oil

• 1/2 tsp garlic powder

• 1/2 tsp fresh black pepper

• 1 Tbsp lemon juice

• 2 Tbsp honey

How To

1. In a wide, shallow bowl, mix flour, panko, garlic, rosemary, salt, & pepper

2. In another wide, shallow bowl whisk eggs until blended

3. Dip each chicken breast/tender in egg to coat, then dip in the flour mixture to coat

4. After all chicken breasts/tenders are coated with egg and flour mixture, heat the avocado oil in a large skillet over medium-high heat. Allow oil to heat for a few minutes.

5. When oil in hot, carefully add the chicken to the pan. Do not overcrowd the pan. The chicken should sizzle & foam a little.

6. Cook each chicken breast until crispy and brown on both sides & juices run clear - ~10-15 minutes depending on the thickness of the chicken

7. While the chicken is “frying,” combine all honey mustard ingredients in a bowl and whisk until combined (sauce will stay fresh in a refrigerated air-tight container ~2 weeks)

8. After the chicken is cooked through remove from heat & serve with honey mustard sauce