Cheddar Chicken Tenders with Wilted Spinach

Gluten Free
Health score
44%
Cheddar Chicken Tenders with Wilted Spinach
30 min.
4
394kcal

Suggestions


Indulge in a delightful culinary experience with our Cheddar Chicken Tenders with Wilted Spinach, a dish that perfectly balances flavor and nutrition. This gluten-free recipe is not only quick to prepare, taking just 30 minutes, but it also serves as a satisfying meal for lunch or dinner, making it ideal for busy weeknights or leisurely weekends.

The star of this dish is the tender chicken, coated in a crispy layer of Cheez-It Cheddar crackers that add a unique twist to traditional chicken tenders. The savory crunch pairs beautifully with the vibrant, wilted spinach, which is lightly sautéed in butter to enhance its natural flavor. With each bite, you’ll enjoy a delightful contrast of textures and tastes that will leave your taste buds craving more.

At just 394 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on taste. Packed with protein and healthy fats, it’s a wholesome option that will keep you energized throughout the day. Whether you’re cooking for family or entertaining friends, these Cheddar Chicken Tenders are sure to impress and satisfy. So, roll up your sleeves and get ready to create a delicious meal that everyone will love!

Ingredients

  • 12 oz baby spinach 
  • 0.8 teaspoon pepper black
  • oz cheddar cheese 
  • 1.3 lb chicken tenderloins cooked (not coated or )
  • 0.3 cup dijon mustard 
  • tablespoons olive oil 
  • 0.3 teaspoon salt 
  • tablespoons butter unsalted

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • pot
  • baking pan
  • tongs

Directions

  1. Put oven rack in lower third of oven and preheat oven to 475°F.
  2. Brush a large shallow baking pan with oil (2 tablespoons).
  3. Pulse crackers in a food processor until finely ground, then transfer to a wide shallow bowl and stir in 1/2 teaspoon pepper. Toss tenders with mustard in a large bowl until coated, then dredge, 2 at a time, in cracker crumbs until evenly coated. Arrange tenders in 1 layer, without crowding, in oiled pan.
  4. Bake, turning over once, until golden brown, about 15 minutes total.
  5. Meanwhile, melt butter in a 5- to 6-quart heavy pot over moderate heat, then cook spinach, covered, turning with tongs, until spinach is just wilted, about 2 minutes. Stir in salt and remaining 1/4 teaspoon pepper, then serve spinach with chicken.

Nutrition Facts

Calories394kcal
Protein38.92%
Fat56.07%
Carbs5.01%

Properties

Glycemic Index
30.75
Glycemic Load
0.64
Inflammation Score
-10
Nutrition Score
35.919999827509%

Flavonoids

Apigenin
0.01mg
Luteolin
0.64mg
Kaempferol
5.43mg
Myricetin
0.3mg
Quercetin
3.38mg

Nutrients percent of daily need

Calories:393.57kcal
19.68%
Fat:24.62g
37.88%
Saturated Fat:9.56g
59.74%
Carbohydrates:4.95g
1.65%
Net Carbohydrates:2.09g
0.76%
Sugar:0.73g
0.81%
Cholesterol:127.03mg
42.34%
Sodium:745.25mg
32.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.46g
76.92%
Vitamin K:417.21µg
397.34%
Vitamin A:8422.29IU
168.45%
Selenium:59.37µg
84.82%
Vitamin B3:15.53mg
77.67%
Vitamin B6:1.26mg
62.89%
Phosphorus:461.41mg
46.14%
Manganese:0.92mg
46.06%
Folate:176.86µg
44.21%
Vitamin C:25.68mg
31.13%
Magnesium:120.53mg
30.13%
Potassium:1053.3mg
30.09%
Calcium:258.18mg
25.82%
Vitamin B2:0.41mg
24.29%
Vitamin E:3.4mg
22.68%
Vitamin B5:2.24mg
22.38%
Iron:3.27mg
18.17%
Zinc:2.2mg
14.65%
Vitamin B1:0.2mg
13.55%
Fiber:2.86g
11.43%
Copper:0.18mg
8.87%
Vitamin B12:0.52µg
8.68%
Vitamin D:0.37µg
2.5%
Source:Epicurious