Honey-Mustard Chicken Tenders with Couscous & Carrots


Thanks to the quick-cooking power of chicken tenders, this honey-mustard chicken dinner comes together fast and easily for a family-friendly weeknight meal. The baby carrots are cooked in a simple orange juice and butter sauce which is lovely drizzled over the chicken and couscous.

Prep Time:
20 mins
Additional Time:
5 mins
Total Time:
25 mins
4 servings


  • 2 tablespoons plus 1 teaspoon honey mustard, divided

  • 2 teaspoons extra-virgin olive oil

  • ½ teaspoon salt, divided

  • 1 pound chicken tenders

  • 1 pound baby carrots

  • ¾ cup orange juice

  • 1 tablespoon salted butter

  • ¾ cup whole-wheat couscous, prepared according to package instructions

  • Chopped parsley, for garnish


  1. Preheat oven to 450 degrees F. Bring an inch of water to a boil in a saucepan fitted with a steamer basket.

  2. Meanwhile, line a large rimmed baking sheet with parchment paper. Stir 2 tablespoons honey mustard, oil and 1/4 teaspoon salt together in a large bowl. Add chicken tenders and stir to coat with the honey-mustard mixture. Arrange the chicken in a single layer on the prepared baking sheet.

  3. Bake the chicken tenders until cooked through, 9 to 11 minutes.

  4. Meanwhile, place baby carrots in the steamer basket and steam until just softened, but not completely tender, 4 to 6 minutes. Drain the water and return the cooked carrots to the pot. Add orange juice, butter, the remaining 1 teaspoon honey mustard and the remaining 1/4 teaspoon salt. Set the pot over medium-high heat. Cook, stirring often, until the orange juice mixture is lightly coating the carrots, 4 to 6 minutes.

  5. Serve the chicken with the carrots, sauce and couscous. Sprinkle with parsley, if desired.

Nutrition Facts (per serving)

366 Calories
8g Fat
46g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 1/2 ounces chicken, 1 cup carrots and 3/4 cup couscous
Calories 366
% Daily Value *
Total Carbohydrate 46g 17%
Dietary Fiber 8g 29%
Total Sugars 13g
Added Sugars 2g 4%
Protein 33g 67%
Total Fat 8g 10%
Saturated Fat 2g 12%
Cholesterol 64mg 21%
Vitamin A 15821IU 316%
Vitamin C 26mg 29%
Folate 45mcg 11%
Sodium 544mg 24%
Calcium 62mg 5%
Iron 3mg 17%
Magnesium 17mg 4%
Potassium 377mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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