Tony's Chicken Tenders with Honey Mustard Sauce

Dairy Free
Popular
Health score
24%
Tony's Chicken Tenders with Honey Mustard Sauce
30 min.
5
616kcal

Suggestions

Ingredients

  • 0.5 teaspoon cayenne 
  • 0.5 cup dijon mustard 
  •  eggs 
  • cup flour all-purpose
  • teaspoon garlic powder 
  • 0.5 cup honey 
  • tablespoons juice of lemon 
  • teaspoon lemon-pepper 
  • tablespoons mayonnaise 
  • cups panko bread crumbs 
  • servings vegetable oil; peanut oil preferred for frying
  • 0.5 teaspoon pepper 
  • 0.5 teaspoon salt 
  • servings salt and pepper 
  • pounds chicken breasts boneless skinless

Equipment

  • bowl
  • paper towels

Directions

  1. Watch how to make this recipe.
  2. Preheat oil to 350 degrees F.
  3. Cut the chicken breasts into long strips and set aside.
  4. Beat the 3 eggs in a separate bowl and measure the flour into another separate dish.
  5. Measure the panko into a pie plate or shallow bowl and season with garlic powder, lemon-pepper, cayenne, salt and pepper.
  6. Dip the chicken strips into the flour, the beaten egg and then dredge them into the seasoned panko.
  7. Fry in the hot peanut oil for 6 to 8 minutes, until golden brown, and remove to a paper towel lined sheet tray.
  8. Serve with Honey Mustard sauce.
  9. Mix all the ingredients in a small bowl and season with salt and pepper. The sauce can be held in the refrigerator for 1 week.

Nutrition Facts

Calories616kcal
Protein31.97%
Fat24.38%
Carbs43.65%

Properties

Glycemic Index
62.05
Glycemic Load
28.58
Inflammation Score
-6
Nutrition Score
28.434782442839%

Flavonoids

Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:616.26kcal
30.81%
Fat:16.62g
25.57%
Saturated Fat:3.39g
21.2%
Carbohydrates:66.97g
22.32%
Net Carbohydrates:63.81g
23.2%
Sugar:29.99g
33.32%
Cholesterol:216.68mg
72.23%
Sodium:1161.86mg
50.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.04g
98.08%
Selenium:89.75µg
128.21%
Vitamin B3:22.22mg
111.12%
Vitamin B6:1.49mg
74.38%
Phosphorus:533.57mg
53.36%
Vitamin B1:0.61mg
40.48%
Vitamin B5:3.36mg
33.56%
Vitamin B2:0.56mg
32.76%
Manganese:0.64mg
32.24%
Potassium:859.97mg
24.57%
Folate:94.99µg
23.75%
Iron:4.12mg
22.87%
Magnesium:80.83mg
20.21%
Zinc:2.19mg
14.61%
Fiber:3.16g
12.65%
Vitamin K:12.77µg
12.16%
Vitamin B12:0.69µg
11.48%
Copper:0.21mg
10.48%
Vitamin E:1.44mg
9.61%
Calcium:93.57mg
9.36%
Vitamin A:304.99IU
6.1%
Vitamin D:0.72µg
4.8%
Vitamin C:3.77mg
4.57%