Plantain-Crusted Chicken Tenders with Mango Dipping Sauce
Crushed plantains add flavor and flair to this chicken tender recipe. Using a rack to cook these baked chicken tenders ensures they get crispy on all sides without a soggy bit in sight.
A portrait of Carolyn Malcoun
EatingWell Magazine, April 2021
Gallery
Credit: Jacob Fox
Ingredients
Directions
Tip
Chips made from plantains, a firm, starchy fruit, give these baked chicken tenders incredible crunch and sweet-and-salty flavor.
Nutrition Facts
Serving Size:
5 oz. chicken tenders & 2 Tbsp. sauce Per Serving:
212 calories; protein 0.5g; carbohydrates 10.5g; dietary fiber 1.3g; fat 19.4g; saturated fat 7g; mono fat 3.7g; poly fat 7.4g; trans fatty acid 0g; cholesterol 6.6mg; water 3.3g; vitamin a iu 62.4IU; vitamin a re 15.5RE; vitamin a carotenoid 1.7RE; vitamin a retinol 13.8RE; vitamin a carotene 9.2mcg; vitamin b1 thiamin 0mg; vitamin b2 riboflavin 0mg; vitamin b3 niacin 0.1mg; niacin equivalents 0.2mg; vitamin b6 0.1mg; vitamin b12 0.1mcg; vitamin c 1.1mg; vitamin e alpha equivalents 1.8mg; vitamin e iu 2.7IU; vitamin e mg 1.8mg; folate 3.2mcg; calcium 4.3mg; copper 0mg; iron 0.3mg; magnesium 13.1mg; phosphorus 13.8mg; potassium 93.2mg; sodium 99mg; zinc 0.2mg; omega 3 fatty acid 0.8g; omega 6 fatty acid 6.6g; alcohol 0g; caffeine 0mg; pyramid fat 0; pyramid fruit 0; soluble fiber 0g; insoluble fiber 0g; sugars 0.2g; monosaccharides 0.1g; disaccharides 0.1g; other carbs 0.4g; ash 0.3g; vitamin k 7.3mcg; pantothenic acid 0mg; chromium 0mcg; manganese 0mg; selenium 0.3mcg; 40 butyric 0g; 60 caprioc 0g; 80 caprylic 0g; 100 capric 0g; 120 lauric 0g; 140 myristic 0g; 160 palmitic 1.5g; 180 stearic 0.5g; 161 palmitol 0g; 181 oleic 3.9g; 201 eicosen 0g; 221 erucic 0g; 182 linoleic 6.4g; 183 linolenic 0.7g; 184 stearidon 0g; 204 arachidon 0g; 205 epa 0g; 225 dpa 0g; 226 dha 0g; alanine 0g; arginine 0g; cystine 0g; glycine 0g; histidine 0g; isoleucine 0g; leucine 0g; lysine 0g; methionine 0g; phenylalanine 0g; proline 0g; serine 0g; threonine 0g; tryptophan 0g; tyrosine 0g; valine 0g; exchange fat 0; energy 123.6kcal; aspartic acid 0g; glutamic acid 0g; phytosterols 38.5mg; thiamin 0mg; riboflavin 0mg.
