Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes. 

Devon O'Brien

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Recipe Summary

Active:

25 mins

Total:

25 mins

Servings:

4

Nutrition Profile:

 

Dairy-Free

Soy-Free

Healthy Aging

Heart Healthy

Low-Calorie

Low Sodium

Nut-Free

Diabetic Appropriate

Healthy Immunity

Low Added Sugars

Low Carbohydrate

Nutrition Info

Ingredients

Ingredient Checklist

• 2 tablespoons all-purpose flour
• 1 large egg
• ½ cup panko breadcrumbs, preferably whole-wheat
• 1 tablespoon everything bagel seasoning
• 1 pound chicken tenders
• ¼ cup grapeseed or canola oil
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon white-wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• ⅛ teaspoon ground pepper
• 5 ounces mixed baby greens

Associated Recipes

• Everything Bagel Seasoning

Directions

Instructions Checklist

• Step 1
  Place flour in a shallow dish and lightly beat egg in another shallow dish. Mix breadcrumbs and everything bagel seasoning in a third shallow dish. Dredge chicken tenders in flour, then egg, then breadcrumbs.
• Step 2
  Heat grapeseed (or canola) oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until golden brown and an instant-read thermometer registers 165 degrees F, about 7 minutes total, adjusting the heat as needed to prevent burning.
• Step 3
  Whisk olive oil, vinegar, mustard, honey and pepper in a large bowl. Add greens and toss to coat. Serve the greens topped with the chicken.

Nutrition Facts

Serving Size: 3 Oz. Chicken & 2 Cups Salad

Per Serving:

394 calories; 25.3 g total fat; 3.2 g saturated fat; 109 mg cholesterol; 402 mg sodium. 337 mg potassium; 13.8 g carbohydrates; 1.3 g fiber; 2 g sugar; 26.6 g protein; 1048 IU vitamin a iu; 6 mg vitamin c; 62 mcg folate; 49 mg calcium; 2 mg iron; 36 mg magnesium;

Exchanges: 

4 Fat, 3 Lean Protein, 1 Starch, 1/2 Vegetable