Spicy Chicken Tenders with Honey-Mustard

Dairy Free
Health score
16%
Spicy Chicken Tenders with Honey-Mustard
33 min.
6
541kcal

Suggestions

Ingredients

  • teaspoon cayenne pepper 
  • 1.5 pounds chicken tenderloins halved lengthwise
  • tablespoons chili powder 
  • cup cornmeal 
  • large eggs beaten at room temperature
  • cup flour all-purpose
  • 0.3 cup honey 
  • tablespoons hot sauce (recommended: Tabasco)
  • tablespoon kosher salt for seasoning
  • servings kosher salt 
  • servings olive oil for drizzling
  • 0.3 cup whole-grain mustard 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Watch how to make this recipe.
  2. Put an oven rack in the center of the oven. Preheat the oven to 425 degrees F. Spray a heavy baking sheet liberally with vegetable oil cooking spray. Set aside.
  3. Honey-Mustard: In a small serving bowl, mix together the honey and mustard until smooth. Set aside.
  4. Breading: In a medium bowl, mix together the flour and 1 tablespoon salt. In a second medium bowl, whisk together the eggs and hot sauce. In a third medium bowl, mix together the cornmeal, chili powder and cayenne pepper. Dredge the chicken in the flour and then into the egg mixture. Allow any excess egg mixture to drip off and coat the chicken in the cornmeal mixture. Arrange the breaded chicken in a single layer on the prepared baking sheet.
  5. Drizzle with olive oil and season with salt, to taste.
  6. Bake until golden and cooked through, about 15 to 17 minutes.
  7. Arrange the chicken on a platter and serve the honey-mustard alongside.

Nutrition Facts

Calories541kcal
Protein24.34%
Fat36.45%
Carbs39.21%

Properties

Glycemic Index
43.3
Glycemic Load
31.2
Inflammation Score
-8
Nutrition Score
23.747391120247%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:541.36kcal
27.07%
Fat:22.01g
33.86%
Saturated Fat:3.78g
23.63%
Carbohydrates:53.28g
17.76%
Net Carbohydrates:48.55g
17.66%
Sugar:16.53g
18.37%
Cholesterol:165.57mg
55.19%
Sodium:1893.88mg
82.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.06g
66.13%
Selenium:58.05µg
82.92%
Vitamin B3:14.19mg
70.93%
Vitamin B6:1.15mg
57.28%
Phosphorus:395.15mg
39.51%
Vitamin E:3.78mg
25.18%
Vitamin B1:0.36mg
24.12%
Vitamin B2:0.41mg
23.82%
Manganese:0.47mg
23.37%
Vitamin B5:2.33mg
23.33%
Vitamin A:1118.74IU
22.37%
Iron:3.52mg
19.58%
Magnesium:77.28mg
19.32%
Fiber:4.72g
18.9%
Potassium:660.73mg
18.88%
Folate:66.26µg
16.56%
Zinc:2.21mg
14.74%
Vitamin K:12.3µg
11.71%
Copper:0.19mg
9.53%
Vitamin C:6.65mg
8.06%
Vitamin B12:0.45µg
7.49%
Calcium:45.02mg
4.5%
Vitamin D:0.61µg
4.09%