Chicken Tenders with Green Beans and Tahini Dressing

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Serving Size: 2 tenders
Diets:
Recipe adapted from: Jen Stone
A healthy and delicious meal that's good for the whole family, based on Adam Hickman's recipe published on the Cooking Light website.
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Ingredients Scale

Adjust the ingredients measurement scale here by changing this number. 10

Instructions

  • Preheat broiler to high with rack 6 inches from heat
  • Sprinkle chicken with most of the salt and all the black pepper
  • Place flour in shallow dish
  • Place eggs in another shallow dish
  • Combine breadcrumbs, Parmesan, and lemon rInd in a third shallow dish
  • Gently dredge tenders in flour, shaking off excess flour
  • Dip tenders in egg
  • Dredge in breadcrumb mixture; pressing to adhere
  • Coat chicken with cooking spray
  • Heat oil in a large skillet over medium high heat
  • Add chicken to pan; cook 5-6 minutes on each side or until golden brown and cooked through
  • Arrange green beans on a sheet tray
  • Lightly coat beans with cooking spray
  • Broil 5-6 minutes or until tender and slightly charred, turning beans halfway through cooking
  • After broiling, toss with half the lemon juice and remaining salt
  • Meanwhile, combine remaining lemon juice, mayo, ketchup, and tahini for sauce

Cook Times

Active Prep15
Hands-On Cook10
Hands-Off Cook10
Total Time35 minutes
Recipe Serving Size10

Ingredients

Ingredients

  • 3 pound chicken breast tender about 20 tenders
  • 1 1/2 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper
  • 7.5 tablespoon all purpose flour
  • 5 egg
  • 2 1/2 cup whole wheat breadcrumbs
  • 1 1/2 teaspoon lemon zest
  • 4 ounce Parmesan cheese
  • Cooking spray
  • 5 teaspoon extra virgin olive oil
  • 2 pound green beans
  • 5 tablespoon fresh lemon juice
  • 5 tablespoon ketchup
  • 2.5 tablespoon tahini

Cooking Tools Required

8x8 inch nonstick baking pan, Baking sheet, Cutting board, Food Scale, Kitchen towels, Measuring cups and spoons, Meat Thermometer, Mixing bowls, Mixing spoon, Oven, Refrigerator, Saute pan, Sharp Knives, Skillet, Tongs, Top Stove
Reheating/Serving Instructions
Serving: top green beans and chicken with sauce. Serve hot. Reheat chicken in a 350 degree oven until 165 degrees. Reheat green beans in a skillet over medium high heat 2-3 minutes or desired hotness. Do not heat sauce; will break

Nutrition

Calories: 401kcal | Carbohydrates: 36g | Protein: 40g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 175mg | Sodium: 865mg | Potassium: 793mg | Fiber: 6g | Sugar: 6g | Vitamin A: 885IU | Vitamin C: 22mg | Calcium: 139mg | Iron: 4mg

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