Description
Crispy chicken tenders tossed in a zesty lemon-honey dressing, served over a fresh salad. A perfect weeknight meal!
Ingredients
Units
Scale
- 1/4 cups (59 ml) flour
- 1 egg
- 1/3 cups (79 ml) cornmeal
- 1 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lbs (454 g) chicken tenders
- Juice of 1 lemon
- 1/4 cups (59 ml) extra-virgin olive oil
- 1 1/2 teaspoon grainy mustard
- 1 teaspoon honey
- Salt
Instructions
- Preheat oven to 425°F (223°C).
- Spray a baking sheet with oil.
- Prepare three shallow bowls for breading: one with flour, one with a whisked egg and 2 tablespoons of water, and one with cornmeal, paprika, onion powder, garlic powder, salt, and pepper.
- Dip each chicken piece in flour, then egg, then cornmeal mixture. Place on the baking sheet, spray with oil, and bake for 15-17 minutes until cooked through and crispy.
- Whisk together all dressing ingredients; season with salt and pepper to taste.
- In a large bowl, mix together the remaining salad ingredients.
- Drizzle salad with dressing.
- Divide salad among four plates, top with sliced chicken, and serve.
Notes
- For extra crispy chicken, ensure the cornmeal mixture is completely dry before breading. Excess moisture will result in soggy tenders.
- To make this a complete meal, add your favorite salad greens, chopped veggies (such as tomatoes, cucumbers, or bell peppers), and a sprinkle of cheese to the salad.
- Leftovers can be stored separately – chicken in an airtight container in the refrigerator for up to 3 days, and the salad in a separate container for up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 17 minutes
- Category: Main Course
- Method: Oven-Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5
- Sodium: 500
- Fat: 25
- Saturated Fat: 5
- Unsaturated Fat: 15
- Carbohydrates: 30
- Fiber: 5
- Protein: 35
- Cholesterol: 150