Chicken Fingers with Tomato-Jalapeño Sauce

Gluten Free
Health score
46%
Chicken Fingers with Tomato-Jalapeño Sauce
45 min.
4
654kcal

Suggestions

Ingredients

  • tablespoons rendered bacon fat unsalted
  • cups buttermilk 
  • pound chicken breast tenders white
  • cup cornmeal stone ground
  •  garlic cloves finely chopped
  •  to 2 jalapeño chiles minced
  • servings lemon wedges for garnish
  • pound okra trimmed
  • tablespoons olive oil 
  • tablespoons pepper sauce hot
  • servings salt 
  • medium tomatoes peeled chopped
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Put the chicken tenders in a large bowl and cover with the buttermilk. Stir in the hot sauce. Set aside to marinate for 10 minutes to 1 hour.
  2. In a nonreactive medium skillet, heat the olive oil over moderately low heat.
  3. Add the garlic and cook until softened, about 4 minutes.
  4. Add the jalapeos, increase the heat to moderately high and cook until the chiles wilt, about 2 minutes.
  5. Add the tomatoes and boil, stirring often, until the sauce thickens, about 5 minutes. Season with salt.
  6. Heat a large cast-iron skillet over moderate heat for about 5 minutes.
  7. Add 1 tablespoon of the vegetable oil and increase the heat to moderately high.
  8. Add half of the okra and fry, shaking the pan, until the okra is bright green and just tender, about 4 minutes.
  9. Transfer the okra to a plate.
  10. Add another 1/2 tablespoon of oil to the pan and fry the remaining okra. Season with salt.
  11. Put the cornmeal on a large, shallow plate.
  12. Remove the chicken from the buttermilk and shake lightly. Season the tenders with salt and dredge them in the cornmeal.
  13. In the same cast-iron skillet, melt 1 tablespoon of the butter in 2 more tablespoons vegetable oil over moderately high heat.
  14. Add the chicken tenders to the skillet without crowding and fry until lightly browned and crisp, about 3 minutes per side. Adjust the heat if the oil gets too hot.
  15. Drain the chicken on paper towels and fry the rest, using the remaining 1/2 tablespoon vegetable oil and 1 tablespoon butter.
  16. Meanwhile, reheat the tomato sauce. Spoon the sauce onto plates and arrange the chicken and okra beside it.
  17. Garnish with the lemon wedges or pass them separately.

Nutrition Facts

Calories654kcal
Protein21.35%
Fat48.94%
Carbs29.71%

Properties

Glycemic Index
64.25
Glycemic Load
22.17
Inflammation Score
-9
Nutrition Score
38.522173798603%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.84mg
Apigenin
0.01mg
Luteolin
0.07mg
Kaempferol
0.12mg
Myricetin
0.2mg
Quercetin
24.72mg

Nutrients percent of daily need

Calories:653.76kcal
32.69%
Fat:36.06g
55.48%
Saturated Fat:10.05g
62.81%
Carbohydrates:49.25g
16.42%
Net Carbohydrates:40.22g
14.62%
Sugar:11.67g
12.96%
Cholesterol:100.82mg
33.61%
Sodium:640.22mg
27.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.39g
70.78%
Vitamin B6:1.52mg
76.15%
Vitamin B3:14.86mg
74.31%
Vitamin K:76.48µg
72.84%
Manganese:1.36mg
67.78%
Vitamin C:54.54mg
66.11%
Selenium:44.31µg
63.31%
Phosphorus:535.17mg
53.52%
Vitamin A:2292.15IU
45.84%
Magnesium:163.82mg
40.96%
Potassium:1370.37mg
39.15%
Fiber:9.03g
36.14%
Vitamin B1:0.53mg
35.3%
Folate:112.26µg
28.07%
Vitamin B5:2.74mg
27.37%
Vitamin B2:0.46mg
27.12%
Calcium:258.48mg
25.85%
Vitamin E:3.84mg
25.59%
Zinc:3.26mg
21.72%
Copper:0.36mg
18.24%
Iron:2.81mg
15.6%
Vitamin B12:0.79µg
13.18%
Vitamin D:1.78µg
11.86%
Source:My Recipes