Sesame Chicken Tenders

Gluten Free
Dairy Free
Health score
53%
Sesame Chicken Tenders
45 min.
4
458kcal

Suggestions


Craving crispy, flavorful chicken without the guilt? Look no further! These Sesame Chicken Tenders are a lighter, healthier take on a classic comfort food. We're skipping the frying oil and opting for a baked version that's just as satisfyingly crunchy.

This recipe is perfect for a quick and easy weeknight dinner or a fun, family-friendly lunch. Plus, it's naturally gluten-free and dairy-free, making it a great option for those with dietary restrictions. In under an hour, you can have a delicious and wholesome meal on the table that everyone will love. Imagine tender, juicy chicken coated in a crispy, flavorful sesame-infused crust.

With a health score of 53 and only 458 calories per serving, you can indulge without the guilt. The combination of sweet honey, savory soy sauce, and a hint of paprika creates a uniquely delicious flavor profile. The cornflake crumbs ensure a satisfying crunch, while the toasted sesame seeds add an extra layer of nutty goodness. Get ready to enjoy a lighter, healthier, and incredibly tasty take on sesame chicken!

Ingredients

  • 1.5 pounds chicken tenderloins 
  • cup coarsely cornflakes crushed
  • large egg whites lightly beaten
  • tablespoon honey 
  • tablespoons soya sauce low-sodium
  • 0.5 teaspoon paprika 
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 
  • tablespoons sesame seed 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat oven to 40
  2. Combine first 3 ingredients in a medium bowl, stirring with a wire whisk.
  3. Combine next 5 ingredients in a small bowl.
  4. Dip chicken in egg white mixture, and dredge in cereal mixture.
  5. Place chicken on a baking sheet coated with cooking spray.
  6. Bake at 400 for 23 to 25 minutes or until crispy and golden.
  7. Serve with fat-free ranch dressing, spicy mustard, or barbecue sauce, if desired (condiments not included in analysis).

Nutrition Facts

Calories458kcal
Protein38.21%
Fat13.17%
Carbs48.62%

Properties

Glycemic Index
33.57
Glycemic Load
2.44
Inflammation Score
-9
Nutrition Score
38.03913001133%

Nutrients percent of daily need

Calories:458.1kcal
22.91%
Fat:6.72g
10.33%
Saturated Fat:1.32g
8.26%
Carbohydrates:55.79g
18.6%
Net Carbohydrates:53.18g
19.34%
Sugar:10.13g
11.25%
Cholesterol:108.86mg
36.29%
Sodium:1090.07mg
47.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.84g
87.69%
Vitamin B3:28.65mg
143.25%
Vitamin B6:2.38mg
119.25%
Iron:18.51mg
102.86%
Selenium:64.12µg
91.6%
Vitamin B2:1.18mg
69.17%
Vitamin B1:0.94mg
62.53%
Folate:226.27µg
56.57%
Vitamin B12:3.31µg
55.21%
Phosphorus:459.64mg
45.96%
Vitamin B5:2.63mg
26.3%
Vitamin A:1231.57IU
24.63%
Potassium:812.62mg
23.22%
Magnesium:89.44mg
22.36%
Vitamin C:14.49mg
17.56%
Copper:0.34mg
16.97%
Vitamin D:2.3µg
15.33%
Manganese:0.28mg
14.18%
Zinc:1.98mg
13.2%
Fiber:2.61g
10.44%
Calcium:55.55mg
5.55%
Vitamin E:0.51mg
3.41%
Source:My Recipes