| Course | Main Dish |
|---|---|
| Cuisines | American |
| Cooking Methods | Broiling, Frying |
| Diets | Kid Friendly |
| Main categories | Everyday Food, Kid Friendly |
| Main Ingredient | Poultry, Vegetables |
| Recipe Author | Jen Stone |
| Special Occasions | Other Occasion, Rosh Hashanah |
Chicken Tenders with Green Beans and Tahini Dressing
Serves: 10
A healthy and delicious meal that's good for the whole family, based on Adam Hickman's recipe published on the Cooking Light website.
Recipe by:
Print RecipeIngredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Cook Times
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 knifes, Skillet, Tongs, Top StoveIngredients
- 3 pound chicken breast tenders about 20 tenders
- 1 1/2 teaspoon ground black pepper
- 1 1/2 teaspoon Kosher salt
- 7.5 tablespoon all purpose flour
- 5 egg
- 2 1/2 cup whole wheat bread crumbs
- 1 1/2 teaspoon lemon zest
- 2.5 ounce Parmesan cheese
- Cooking spray
- 5 teaspoon extra virgin olive oil
- 2 pound green beans
- 5 tablespoon lemon juice divided
- 5 tablespoon ketchup
- 2.5 tablespoon tahini
Instructions
- Preheat broiler to high with rack 6 inches from heat
- Sprinkle chicken with 3/4 tsp salt and black pepper
- Place flour in shallow dish
- Place eggs in 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 2.5 tbsp lemon juice and remaining salt
- Meanwhile, combine remaining 2.5 tbsp lemon juice, mayo, ketchup, and tahini for sauce
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
Chicken Tenders with Green Beans and Tahini Dressing
$35.00 cooking fee
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