Fiery Chicken Poppers

Hot n’ sticky and a little sweet—AKA naughty and nice, just like we like them. Disclaimer: you’re going to need napkins for these poppers!

INGREDIENTS (serves 4):

  • 1 lb boneless chicken tenders (~8 tenders)
  • 3/4 cup wheat bran
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ tsp garlic powder
  • 4 egg whites
  • 1/2 cup Sukrin Fiber Syrup Gold
  • 1/3 cup Frank’s RedHot Cayenne Pepper Sauce

    1. Preheat oven to 475°F. Line a baking sheet with tin foil or a silicon baking mat and, set aside.
    2. Rinse boneless tenders and pat dry with paper towel. Cut tenders into thirds. Set aside.
    3. In a shallow dish, combine wheat bran, salt, pepper and garlic powder. Set aside.
    4. In another shallow dish, whisk egg whites. Add the chicken “poppers” and turn to coat.
    5. One by one, transfer each popper to the wheat bran mixture and turn to coat evenly, and place on prepared baking sheet.
    6. Place baking sheet in preheated oven and bake poppers for ~10 minutes.
    7. While the chicken is cooking, mix the syrup and hot sauce in a small bowl. Mix well.
    8. Remove chicken from oven. Drizzle half the sauce over the chicken and bake for another 5 minutes. After 5 minutes, remove chicken, flip poppers and pour remaining sauce atop, to coat poppers evenly.
    9. Place back in oven and cook for an additional 8-10 minutes. Serve hot.

    Serves 4, ~6 poppers per serving. This is a Step 1 Approved recipe. 

    • FOR JOURNALING ON THE F-FACTOR DIET: 22g carbohydrate, 17g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 217 calories, 29g protein, 22g carb, 17g fiber, 5g net carb, 2g sugar, 3g fat, 1g sat fat, 931mg sodium