Pecan-Crusted Chicken Tenders

Dairy Free
Health score
7%
Pecan-Crusted Chicken Tenders
35 min.
8
161kcal

Suggestions


Are you looking for a delicious and healthy meal that the whole family will love? Look no further than these Pecan-Crusted Chicken Tenders! This delightful dish is not only dairy-free but also packed with flavor and nutrition, making it a perfect choice for lunch, dinner, or any time you crave a satisfying main course.

In just 35 minutes, you can whip up a batch of these crispy chicken tenders that are sure to impress. The combination of ground pecans and crushed saltine crackers creates a crunchy, flavorful crust that perfectly complements the tender chicken inside. With each bite, you'll experience a delightful crunch followed by the juicy goodness of chicken, all while keeping your meal light and healthy.

With only 161 calories per serving, these tenders are a guilt-free option that doesn't skimp on taste. The recipe is designed to serve eight, making it ideal for family gatherings or meal prep for the week ahead. Plus, the use of simple ingredients means you can easily find everything you need at your local grocery store.

So, gather your ingredients and get ready to enjoy a wholesome meal that’s both satisfying and nutritious. Your taste buds will thank you!

Ingredients

  • 1.5 pounds chicken tenderloins 
  •  egg white 
  • 0.3 cup flour all-purpose
  • teaspoons paprika 
  • 0.3 cup pecans 
  • 0.5 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 16  saltines crushed finely

Equipment

  • frying pan
  • baking paper
  • oven
  • whisk
  • wire rack

Directions

  1. Preheat oven to 42
  2. Stir together crushed crackers and next 4 ingredients.
  3. Whisk egg white just until foamy.
  4. Place a wire rack coated with cooking spray in a parchment paper-lined 15- x 10-inch jelly-roll pan.
  5. Dredge chicken tenders in flour; dip in egg white, and dredge in saltine mixture. Lightly coat chicken on each side with cooking spray; arrange chicken on wire rack.
  6. Bake at 425 for 18 to 20 minutes or until golden brown, turning once after 12 minutes.

Nutrition Facts

Calories161kcal
Protein50.24%
Fat28.89%
Carbs20.87%

Properties

Glycemic Index
16.5
Glycemic Load
2.2
Inflammation Score
-4
Nutrition Score
10.687391459942%

Flavonoids

Cyanidin
0.33mg
Delphinidin
0.23mg
Catechin
0.22mg
Epigallocatechin
0.17mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.07mg

Nutrients percent of daily need

Calories:161.31kcal
8.07%
Fat:5.06g
7.79%
Saturated Fat:0.79g
4.94%
Carbohydrates:8.23g
2.74%
Net Carbohydrates:7.45g
2.71%
Sugar:0.29g
0.32%
Cholesterol:54.43mg
18.14%
Sodium:307.13mg
13.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.8g
39.61%
Vitamin B3:9.58mg
47.9%
Selenium:30.06µg
42.95%
Vitamin B6:0.66mg
33.08%
Phosphorus:199.84mg
19.98%
Vitamin B5:1.31mg
13.06%
Manganese:0.25mg
12.68%
Potassium:359.87mg
10.28%
Vitamin B1:0.15mg
9.97%
Vitamin B2:0.16mg
9.44%
Magnesium:29.62mg
7.4%
Iron:1.03mg
5.72%
Vitamin A:274.26IU
5.49%
Folate:19.69µg
4.92%
Zinc:0.73mg
4.85%
Copper:0.08mg
4.01%
Fiber:0.78g
3.11%
Vitamin B12:0.18µg
2.98%
Vitamin E:0.42mg
2.82%
Vitamin K:2.42µg
2.3%
Vitamin C:1.06mg
1.28%
Calcium:10.2mg
1.02%
Source:My Recipes