Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

3 Reviews
From: EatingWell Magazine, September 2019

Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons all-purpose flour
  • 1 large egg
  • ½ cup panko breadcrumbs, preferably whole-wheat
  • 1 tablespoon everything bagel seasoning
  • 1 pound chicken tenders
  • ¼ cup grapeseed or canola oil
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon white-wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • ⅛ teaspoon ground pepper
  • 5 ounces mixed baby greens

Preparation

  • Prep

  • Ready In

  1. Place flour in a shallow dish and lightly beat egg in another shallow dish. Mix breadcrumbs and everything bagel seasoning in a third shallow dish. Dredge chicken tenders in flour, then egg, then breadcrumbs.
  2. Heat grapeseed (or canola) oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until golden brown and an instant-read thermometer registers 165°F, about 7 minutes total, adjusting the heat as needed to prevent burning.
  3. Whisk olive oil, vinegar, mustard, honey and pepper in a large bowl. Add greens and toss to coat. Serve the greens topped with the chicken.

Nutrition information

  • Serving size: 3 oz. chicken & 2 cups salad
  • Per serving: 394 calories; 25 g fat(3 g sat); 1 g fiber; 14 g carbohydrates; 27 g protein; 62 mcg folate; 109 mg cholesterol; 2 g sugars; 0 g added sugars; 1,048 IU vitamin A; 6 mg vitamin C; 49 mg calcium; 2 mg iron; 402 mg sodium; 337 mg potassium
  • Nutrition Bonus: Vitamin A (21% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 4 fat, 3 lean protein, 1 starch, ½ vegetable

Reviews 3

October 04, 2019
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By: MeganOS
I love the crispy chicken with the crunchy salad -- perfect combo, and EBS makes (almost) everything better.
August 26, 2019
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By: jillyburke
This is an interesting option for chicken tenders that was easy to prepare. Only thing missing was some salt on the tenders.
August 26, 2019
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By: Shannon
I added shredded carrots and cucumbers to the salad.
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