Cheddar Chicken Tenders with Wilted Spinach

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

Suggestions


Are you ready to elevate your lunch or dinner game with a dish that’s both delicious and gluten-free? Introducing our Cheddar Chicken Tenders with Wilted Spinach—a meal that is perfect for any occasion, whether you’re feeding a family or impressing guests. In just 30 minutes, you can whip up this flavorful main course that boasts a satisfying crunch from the cheddar crackers and a nutritious touch from the fresh baby spinach.

Imagine savoring tender chicken strips coated in a delightful layer of Cheez-It Cheddar crumbs, baked to a golden perfection. The savory notes of Dijon mustard not only enhance the chicken’s flavor but also keep it moist and succulent. Pair this with slightly wilted spinach seasoned simply with salt and pepper, and you have a dish that’s not only easy to prepare but also packed with nutrients.

This recipe is a true testament to how simple ingredients can come together to create a meal that everyone will love. Whether it’s a busy weeknight or a casual weekend gathering, Cheddar Chicken Tenders with Wilted Spinach will surely become a staple in your cooking repertoire. Get ready to enjoy a meal that’s hearty, wholesome, and utterly satisfying!

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