Terra’s Fresh Food Blog | Terra’s Kitchen

Don’t Tell Her It’s A Healthy Dinner

Written by Justine Fritz | Wed, Sep 14, '16

You swore your child would eat everything. That is, until she didn’t. While the hipsters’ kids eat mostly Paleo or whole foods, yours subsists on what can only be described as the beige food diet: chicken nuggets, fries and bread. In the modern word of farm-to-table eating, your child is still freezer-to-fork. You worry she will grow up pasty and preserved, living out a life of culinary colorlessness. So you bring her into the kitchen and together you riff on the traditional. It’s not a complete healthy dinner overhaul—you still deliver on the chicken—but even she agrees it’s an upgrade.  


Hoboken, New Jersey, 2016

 

Raising kids can be competitive, but that’s not what we are about. Our recipe for real life starts with finding what works best for your family, helping you cut a few corners, and more importantly starting with ingredients your kids will actually eat. That’s why we let you choose each meal in your weekly meal delivery box and why we use pre-prepped ingredients from the best sources.

Even your pickiest little eaters aren’t likely to reject chicken, especially fried chicken. While the slaw might feel adventurous, even for some adults, we know that if you try it, you just might like it. This oven-fried wonder feels like a cheat-day indulgence, and we like it that way. We hope your family enjoys this recipe for our Oven-fried Chicken and Lemon Rainbow Slaw. Get ready to celebrate with a glass of pinot grigio, because tonight, you are winning dinner.

Ingredients:

  • 12 ounces chicken tenders
  • 1.5 ounces panko bread crumbs
  • 4 pats butter, room temperature
  • .3 ounce sriracha
  • 1 lemon
  • 1 ounce sour cream  
  • 1 teaspoon honey  
  • 2.5 ounce matchstick carrots  
  • 4 ounces red cabbage  
  • .25 ounce chopped green onion
  • Nonstick cooking spray
  • Canola oil
  • Kosher or flake sea salt
  • Coarsely ground black pepper

What To Do:

  1. Bring butter to room temperature.
  2. Preheat oven to 450º F. Line a baking sheet with foil and spray liberally with nonstick cooking spray. Set aside.
  3. Make Butter Rub: Dry chicken well with a paper towel (Do not skip this step; the butter will not stick). In a small bowl, stir together butter, sriracha, 1/4 teaspoon salt and 1/8 teaspoon pepper. Rub over each piece of chicken (warning, this will be messy...but fun).

  1. Coat Chicken: Pour panko into a shallow dish and mix together with 1/2 teaspoon salt and 1/4 teaspoon pepper. Roll each coated piece of chicken in the panko mixture and place on prepared baking sheet.

  1. Bake Chicken: Bake chicken until well browned and cooked through (about 15-20 minutes), turning after 12 minutes. Let stand, uncovered for 5 minutes before serving (aka the crisping up period).

  1. Make Slaw Dressing: While chicken is baking, zest half the lemon. Slice the lemon in half. In a medium mixing bowl, whisk together the zest, juice from half the lemon (brighten your water with the other half), sour cream, honey, ½ teaspoon salt and ¼ teaspoon pepper.

  1. Finish Slaw: Right before serving, add in the carrots, cabbage and green onion. Toss to coat.
  1. Serve: Serve chicken with slaw on the side.

Check out our full menu of new healthy meals that are sure to please your entire family.