Homemade "Fried" Chicken Tenders with Dipping Sauce
Mixed Fruit Cups
Ingredients
- ½ cup panko breadcrumbs (preferably whole wheat)
- ½ lb chicken tenderloins
- ¼ cup roasted garlic mayonnaise (such as Hellmann's), divided
- Pinch of salt
- ⅛ tsp pepper
- 2 tsp honey
- 2 tsp spicy barbecue sauce (such as Stubb's)
- 1 tsp yellow mustard
- ¼ tsp fresh lemon juice
Instructions
- Preheat oven to 425°F. Place panko in a shallow bowl. Toss together chicken and 3 Tbsp mayonnaise in a second bowl.
- Remove chicken from mayonnaise, and sprinkle with salt and pepper; dredge in panko, shaking off excess. Place on a greased wire rack on a baking sheet. Coat with olive oil cooking spray.
- Bake 20 minutes or until chicken is done.
- Meanwhile, combine 1 Tbsp mayonnaise, honey, barbecue sauce, mustard, and lemon juice. Serve sauce with chicken.
Side Dish Ingredients
- 1 pear, sliced
- 1 kiwifruit, peeled and sliced
- 1 orange, peeled and sectioned
- ½ cup seedless red grapes
Side Dish Instructions
- Toss together all ingredients; divide between 2 bowls.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
432
|
106
|
538
|
| Fat (g) | 26 | 0 | 26 |
| Sat. Fat (g) | 4 | 0 | 4 |
| Protein (g) | 29 | 2 | 31 |
| Carb (g) | 21 | 35 | 56 |
| Fiber (g) | 2 | 6 | 8 |
| Sodium (mg) | 378 | 3 | 381 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
