Healthier Plate

The Healthier Plate: BBQ and Peanut Chicken Tenders

May 26, 2015

By Kyle Rose, RD, LD

Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.

The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.

BBQ and Peanut Chicken Tenders

Yield: 4 servings
Serving Size: 2.5 tenders

12 oz boneless, skinless chicken tenders|
1/2 cup low-sugar BBQ sauce (Stubb’s Original BBQ Sauce)
2 tsp chili powder
1/2 tsp cumin
1/3 cup unsalted peanuts, coarsely ground in food processor

Non‐stick aluminum foil
1-gallon heavy-duty food storage bag that locks

1.   Preheat oven to 350F. Cover baking sheet with non‐stick foil and set aside
2.   Place chicken tenders in a 1-gallon large food-safe plastic bag. Using a meat mallet, the back of a small iron skillet, or a rolling pin, pound chicken slightly.
3.   In a shallow bowl, combine BBQ sauce, chili powder, and cumin. Mix well.
4. Dip both sides of the chicken in sauce, then dip one side into the peanuts and place on baking sheet.
5.   Bake for 25‐30 minutes or until chicken is cooked through and nuts are browned. Serve immediately.

185 calories
7 grams fat
9 grams carbs
23 grams protein

Kyle Rose is a registered dietitian and founder of Bariatric Dietitian Services. He has personally guided more than 2000 patients through the nutrition changes required to succeed with weight loss surgery.