Chicken Tenders with Green Beans and Tahini Dressing

Serving Size: 10

A delicious meal that's good for the whole family, based on Adam Hickman's recipe published on the Cooking Light website.

Recipe by: Jen Stone

Cook Times

Active Prep20

Hands-On Cook30

Hands-Off Cook0

Passive0

Total Time50

Recipe Serving Size10

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

Ingredients

3 pound chicken breast tender about 20 tenders
1 1/2 teaspoon Kosher salt
1/2 teaspoon freshly 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
avocado oil cooking spray
5 teaspoon extra virgin olive oil
2 pound green beans
5 tablespoon fresh lemon juice
5 tablespoon ketchup
2.5 tablespoon tahini

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

Reheating 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