Pecan Crusted Chicken Tenders and Salad with Tangy Maple Dressing

Dairy Free
Health score
30%
Pecan Crusted Chicken Tenders and Salad with Tangy Maple Dressing
30 min.
6
558kcal

Suggestions

Ingredients

  • 0.3 cup tangy barbecue sauce 
  • cup bread crumbs plain
  • 1.3 pounds chicken tenderloins 
  •  eggs with 1 tablespoon milk or water beaten
  • cup flour all-purpose
  •  juice of orange juiced
  • 0.3 cup maple syrup 
  • 0.5 teaspoon nutmeg freshly grated
  • 0.3 cup olive oil extra-virgin
  •  orange zest 
  • cup pecans finely
  •  radishes thinly sliced
  •  hearts romaine lettuce chopped
  • servings salt and pepper black freshly ground
  •  scallions trimmed chopped
  • servings vegetable oil for frying

Equipment

  • bowl
  • paper towels
  • whisk

Directions

  1. Heat 1 1/2 to 2 inches of oil over medium high heat. Season chicken tenders with salt and pepper. Set out 3 shallow dishes.
  2. Place flour in 1 dish, eggs beaten with water or milk in a second. In the third dish, combine bread crumbs with ground pecans, nutmeg and orange zest. Coat tenders in batches in flour, then egg, then bread crumb mixture. Fry tenders in small batches 6 to 7 minutes.
  3. Drain tenders on paper towels.
  4. Combine maple syrup, barbecue sauce and orange juice in a bowl.
  5. Whisk in oil and season with salt and pepper.
  6. Combine romaine, radishes and scallions in a large salad bowl or on a serving platter. Toss with 3/4 of the dressing. Season with salt and pepper, to your taste. Top salad with pecan crusted chicken tenders and drizzle remaining dressing over top.
  7. Beverage suggestion: serve cran-raspberry apple juice over ice and top with a splash of soda water.

Nutrition Facts

Calories558kcal
Protein20.08%
Fat44.3%
Carbs35.62%

Properties

Glycemic Index
47.92
Glycemic Load
15.12
Inflammation Score
-9
Nutrition Score
27.390869345354%

Flavonoids

Cyanidin
1.77mg
Delphinidin
1.2mg
Pelargonidin
2.53mg
Catechin
1.19mg
Epigallocatechin
0.93mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.38mg
Hesperetin
5.1mg
Naringenin
1.66mg
Apigenin
0.01mg
Luteolin
0.18mg
Kaempferol
0.2mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:558.25kcal
27.91%
Fat:27.7g
42.61%
Saturated Fat:3.57g
22.34%
Carbohydrates:50.1g
16.7%
Net Carbohydrates:45.58g
16.57%
Sugar:16.38g
18.19%
Cholesterol:64.51mg
21.5%
Sodium:378.51mg
16.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.25g
56.49%
Manganese:1.46mg
72.84%
Vitamin B3:13.45mg
67.25%
Selenium:44.82µg
64.02%
Vitamin K:52.22µg
49.73%
Vitamin B6:0.87mg
43.63%
Vitamin B1:0.56mg
37.25%
Phosphorus:327.7mg
32.77%
Vitamin B2:0.51mg
29.96%
Vitamin A:1472.24IU
29.44%
Vitamin C:21.39mg
25.92%
Folate:101.68µg
25.42%
Potassium:678.01mg
19.37%
Vitamin B5:1.9mg
18.97%
Fiber:4.52g
18.08%
Magnesium:71.17mg
17.79%
Iron:3.16mg
17.54%
Copper:0.34mg
17.17%
Vitamin E:2.19mg
14.63%
Zinc:1.97mg
13.15%
Calcium:99.76mg
9.98%
Vitamin B12:0.26µg
4.41%