Crumbed Chicken Tenders GF DF Low

Serves 4


500g chicken tenderloins

1 egg

Generous amount of canola oil

Choose ONE of these crumbing batters

  • 2 Tblsp brown rice flour
  • 150g Sakata plain rice crackers
  • ¼ tsp salt
  • ¼ tsp citric acid


  • 2 Tblsp brown rice flour
  • 2 cups Gluten Free Special K


  • Slice each tenderloin in half, length ways
  • Crack the egg into a bowl and lightly whisk it
  • Choose one of the crumbing batters
    • Sakata choice: place the 4 ingredients into a blender and blend until the Sakata have been ground down
    • Special K choice: place the 2 ingredients into a blender and blend until the cereal is roughly ground
    • Alternatively, you can place the ingredients into a zip lock bag and roll a rolling pin over them to crush the Sakata or the Special K
  • When the crumb is prepared, take each chicken strip and place it into the beaten egg to completely coat the chicken
  • Roll the chicken in the crumb
  • Cover the base of a fry pan in oil and heat until the oil starts to shimmer.
  • Then add the strips of chicken and cook on one side for about 5 minutes before turning it over, to cook the other side
  • When browned and cooked through, remove from the stove and place on paper towel to drain away some of the fat before eating.

Suggested uses

  • Eat with suitable aioli, as pictured, for a snack
  • Use in wraps for lunch
  • Cut into salads for lunch
  • Serve with vegetables for dinner
Disclaimer: Please note that the food chemical elimination diet is a testing tool to find which food chemical substances your body is sensitive to. It is not intended to be a life-long diet. This procedure should be done with the supervision of your dietitian. Once the elimination investigations are complete you need to add foods back to the diet, from the food chemical groups you have been avoiding, to find your tolerance levels to the substances to which you are sensitive.

The following recipes fall into 4 main categories and will help you through this diet investigation and or the initial re-introduction of moderate chemicals.

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