Baked Chicken Tenders
| Number of portions: 1 | Prep time: 15 minutes | Total time: 1 hour |
Ingredients
- 1 tsp (5 mL) canola oil
- ½ tsp garlic powder
- ½ tsp paprika
- ¼ cup whole wheat bread crumbs
- ¼ tsp black pepper
- 1 tsp dried thyme
- 1 tsp (5 mL) Dijon mustard
- 4 oz (113 g) raw chicken tenders or breast, sliced
- 1 cup green beans, trimmed
Fries
- 1 medium sweet potato
- 1 tsp (5 mL) canola oil
- ½ tsp garlic powder
- ½ tsp paprika
Dipping sauce
- ¼ cup plain 2% Greek yogurt
- ¼ tsp ground cumin
- 1 tbsp (15 mL) lemon juice
Directions
- Preheat oven to 400°F (200°C). Line a baking sheet with foil and grease with 1 tsp oil.
- Scrub sweet potato and cut into narrow fries, leaving skin on. Toss fries in a bowl with 1 tsp of oil. Sprinkle with ½ tsp each garlic powder and paprika.
- Spread fries out on half of the baking sheet and roast for 20 minutes.
- In a small bowl mix together 1⁄2 tsp garlic powder, 1⁄2 tsp paprika, bread crumbs, black pepper, and thyme.
- Spread Dijon mustard over the chicken tenders so they are lightly coated. Dip the chicken in the seasoned bread crumbs and roll around until evenly coated.
- After the fries have baked for 20 minutes, flip them and add the chicken tenders to the other half of the baking sheet. Cook 20 minutes more, flipping chicken halfway through, or until chicken is cooked through and fries are slightly crispy.
- Steam green beans for 8-10 minutes or until tender.
- Mix together dipping sauce ingredients in a small bowl.
- Serve chicken fingers with sweet potato fries, green beans and dipping sauce.
| Nutrient | Per portion |
| Calories | 442 kcal |
| Protein | 39 g |
| Carbohydrates | 42 g |
| Fat | 14 g |
| Fibre | 9 g |
| Sodium | 399 mg |